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Visual demonstration of the Back Forward Leg Swings exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Glutes
Secondary muscles
Biceps Quadriceps
Equipment
Bodyweight
Exercise guide

Back Forward Leg Swings

4 steps Updated 29/08/2026

Back Forward Leg Swings is a bodyweight exercise targeting Hip Flexors (iliopsoas), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart and use a nearby support (such as a squat cage, wall or a chair) for balance.
  2. Swing your right leg forward and backward in a controlled, rhythmic manner.
  3. After completing the desired number of swings with your right leg, switch to your left leg and repeat the movement.
  4. Focus on smooth and controlled swings, avoiding excessive momentum.
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Last updated: 29/08/2026

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Back Forward Leg Swings

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