How to do a Leg Swing
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Leg Swing
Target muscles worked
Instructions for Proper Form
Leg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
- Stand about a forearm’s length away from a wall.
- Place a hand on the wall for balance.
- Shift your weight to one leg.
- Raise the other leg just off the ground and swing it in front of you without bending your knee, like a pendulum.
- Let your leg fall back under your mid-line and behind you as far as it can go.
- You’ll feel a stretch in your hamstrings, hips, quads, and glutes—it might take a bit of momentum for that to happen.
- Switch sides, and repeat.
Alternative Exercises to Leg Swing
1. Hip Hinge
13.7 mSCORESWAPPED 507 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
- Beginner
- Hamstrings
2. Airplane
12.8 mSCORESWAPPED 98 TIMESAirplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.
- Intermediate
- Hamstrings
3. PVC Good Morning
2.2 mSCORESWAPPED 92 TIMESPVC Good Morning is a bodyweight variation on the more standard Good Morning. Like other Good Morning variations, this compound exercise primarily targets the hamstrings, glutes, and lower back. The use of a PVC pipe helps to ensure proper form by giving you a lightweight guide. This variation is excellent for beginners learning the movement, and for warming up more advanced lifters without adding significant weight.
- Beginner
- Hamstrings
- PVC Pipe
4. Inchworm
11 mSCORESWAPPED 68 TIMESInchworm is a compound, bodyweight exercise that targets your shoulders, chest, arms, and core. The movement involves bending at the waist, walking your hands out into a plank position, performing a push-up, and then walking your feet back towards your hands. This exercise helps improve upper body strength, core stability, and flexibility, making it an effective dynamic warm-up or conditioning movement.
- Beginner
- Hamstrings
5. Walkout
14.7 mSCORESWAPPED 63 TIMESWalkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.
- Beginner
- Hamstrings
6. Bear Crawl
6.1 mSCORESWAPPED 57 TIMESBear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.
- Beginner
- Hamstrings
7. Standing Forward Bend
4.2 mSCORESWAPPED 53 TIMESStanding Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.
- Beginner
- Hamstrings
8. Walking Front Kicks
2.4 mSCORESWAPPED 47 TIMESWalking Front Kicks are a dynamic, compound exercise that primarily targets the hip flexors, quads, and hamstrings. By incorporating a walking motion, you also engage your core for stability and improve your balance and coordination. This exercise is excellent for enhancing flexibility and warming up the lower body muscles, making it a great addition to any warm-up routine or dynamic stretching session.
- Beginner
- Hamstrings
9. Lunge to Hamstring Stretch
5.2 mSCORESWAPPED 44 TIMESLunge to Hamstring Stretch is a dynamic movement that combines a standard Lunge with a Hamstring Stretch. This compound exercise primarily targets the quadriceps, glutes, and hamstrings. By transitioning from a forward lunge into a hamstring stretch, you enhance flexibility while also promoting strength and stability. It's an excellent addition to warm-up routines to improve mobility and prepare your lower body for more intense exercises.
- Beginner
- Hamstrings
10. Seated Forward Bend
12.2 mSCORESWAPPED 39 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
- Beginner
- Hamstrings