Front-to-Back Leg Swings: How-to, Tips & More
The Front-to-Back Leg Swings is a beginner mobility exercise for your hip flexors and hamstrings. You do it with bodyweight, one side at a time. It is a good fit when your goal is general fitness.
Besides the hip flexors and hamstrings, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Hip flexors
Primary
Hamstrings
Primary
Glutes
Secondary
How to do the Front-to-Back Leg Swings
- Hold a wall with one hand and stand on one leg.
- Swing the other leg forward and back.
- Let the range grow each swing.
- Switch legs after the set.
Front-to-Back Leg Swings tips
- Stay tall. Do not lean to swing higher.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Mobility
More hip flexors exercises
Dynamic Hip Flexor Stretch
Bodyweight
Hip Flexor Stretch
Bodyweight
Hip Flexor Stretch Warmup
Bodyweight
Leg Swings
Bodyweight
Frequently asked questions
What muscles does the Front-to-Back Leg Swings work?
The Front-to-Back Leg Swings mainly works your hip flexors and hamstrings, with help from your glutes.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Front-to-Back Leg Swings good for beginners?
Yes. The Front-to-Back Leg Swings is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Front-to-Back Leg Swings?
You need bodyweight.
Add Front-to-Back Leg Swings to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon