About this exercise
A dynamic stretch that improves hip mobility, flexibility, and balance by swinging the leg forward and backward in a controlled motion.
Back forward leg swings
Step by step instructions, muscle activation and variants for the Back forward leg swings.
EasyGlutesHamstrings
How to Perform
- Stand upright next to a wall, pole, or sturdy object for support, placing one hand on it for balance.
- Shift your weight onto one leg and engage your core to maintain stability.
- Swing the opposite leg forward in a controlled motion, keeping it straight.
- Allow the leg to swing back behind you, staying relaxed but controlled.
- Gradually increase the range of motion as your hips loosen up.
- Repeat for the desired number of swings, then switch to the other leg.
Muscle Activation
Primary
GlutesHamstrings
About the Back forward leg swings
The Back forward leg swings is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore