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
Common Mistakes
Common mistakes content is coming soon.
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.