Leg Swings: How-to, Tips & More
The Leg Swings is a beginner mobility exercise for your hip flexors. 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, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Hip flexors
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Leg Swings
- Hold a wall with one hand and stand on one leg.
- Swing the other leg side to side across your body.
- Let the range grow each swing.
- Switch legs after the set.
Leg Swings tips
- Keep your upper body still.
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
Front-to-Back Leg Swings
Bodyweight
Hip Flexor Stretch
Bodyweight
Hip Flexor Stretch Warmup
Bodyweight
Frequently asked questions
What muscles does the Leg Swings work?
The Leg Swings mainly works your hip flexors, with help from your glutes and hamstrings.
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 Leg Swings good for beginners?
Yes. The 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 Leg Swings?
You need bodyweight.
Add Leg Swings to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon