Leg swings: how to do it, muscles worked and variations

Dynamic leg swings to warm up the hip.

Main muscles

Adductors, Gluteus medius, Iliopsoas, Hamstrings

Secondary muscles

Tensor fasciae latae, Gluteus maximus

Equipment

Bodyweight

Variations

2

Image: start and end of the movement.

Side-to-side leg swing

Swing of one leg from side to side in front of the body that mobilizes the adductors and abductors.

Form. Face a wall or support and swing one leg from side to side in front of your body with a stable hip; build the range gradually and switch sides.

Common mistake. Turning the trunk with the leg, forcing the range at the start, or losing the posture of the standing leg.

Adductors, Gluteus medius · Bodyweight

Front-to-back leg swing

Controlled forward-and-back swing of one leg that mobilizes the hip before training.

Form. Hold on with one hand and swing the free leg forward and back, gradually increasing the range without arching your back; switch sides.

Common mistake. Throwing the leg hard from the first swing, arching the lower back, or rotating the pelvis.

Iliopsoas, Hamstrings · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

SquatQuadriceps · Gluteus maximus · 9 variations

Glute bridgeGluteus maximus · Gluteus medius · 8 variations

DeadliftGluteus maximus · Hamstrings · 7 variations

Joint circlesDeltoid · Forearm extensors · 4 variations

Leg pressQuadriceps · Adductors · 4 variations

Jumping jackQuadriceps · Deltoid · 3 variations