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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Biceps
- Secondary muscles
- Glutes Quadriceps
Dynamic Leg Swing
4 steps Updated 29/08/2026
Dynamic Leg Swing is a bodyweight exercise targeting Hip Flexors (Iliopsoas), Hamstrings (Biceps Femoris, Semitendinosus.
Step by step
How to perform it
- Stand next to a wall or sturdy object, using your right hand to support yourself and left hand on your hip. Position your feet hip-width apart.
- Swing your left leg forward and backward in a controlled, yet dynamic motion while lightly rotating your hips. Keep your leg straight but not locked at the knee.
- Allow the movement to be fluid, swinging your leg as high forward and backward as your flexibility allows.
- After completing the desired number of repetitions, switch sides and repeat the movement with your right leg while supporting yourself with your left hand.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dynamic Leg Swing
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