Hips and adductors
Leg Swing (Front to Back)
The Leg Swing (Front to Back) is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: gluteus maximus 20%, hip flexors 20% and gluteus medius 16%.
How to do it
- Stand side-on to a wall or rack and hold it with the near hand.
- Shift the weight onto the inside leg and lift the outside foot slightly.
- Swing the outside leg forward and up, then back behind you like a pendulum.
- Let the swing grow gradually and keep going for 20 to 30 seconds, breathing steadily.
- Turn around and swing the other leg.
Tips
- Keep the torso tall so the hip does the moving.
- Keep the swinging leg relaxed with a soft knee.
Common mistakes
- Rounding the back to swing the leg higher in front.
- Arching the lower back on the backswing.
Muscles worked by the Leg Swing (Front to Back)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Swinging or kicking the leg forward and back. Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Leg Swing (Front to Back) alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Leg Swing (Front to Back) work?
Mainly the gluteus maximus, hip flexors and gluteus medius. The adductors and hamstrings (biceps femoris) assist.
Is the Leg Swing (Front to Back) good for beginners?
Yes. The Leg Swing (Front to Back) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Leg Swing (Front to Back)?
For example the Frankenstein Walk, Walking Knee Hug and 90/90 Hip Switch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.