Back and forward leg swings

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Iliopsoas, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Quadriceps Femoris

How to do 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.

Form tips

• Focus on maintaining a steady rhythm to ensure controlled movements.
• Ensure your upper body remains upright and avoid leaning forward or backward.
• Keep your supporting leg slightly bent to enhance balance and reduce strain on your joints.