Hips and adductors
Leg Swing (Side to Side)
The Leg Swing (Side to Side) is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: adductors 21%, gluteus maximus 21% and gluteus medius 17%.
How to do it
- Stand facing a wall or rack and hold it with both hands at chest height.
- Shift the weight onto one leg and lift the other foot slightly.
- Swing the free leg across in front of the standing leg, then out to the side.
- Let the swing grow gradually and keep going for 20 to 30 seconds, breathing steadily.
- Switch to swing the other leg.
Tips
- Keep the toes of the swinging leg pointing forward.
- Keep the hips facing the wall.
Common mistakes
- Twisting the hips along with the swing.
- Leaning the upper body far to the side.
Muscles worked by the Leg Swing (Side to Side)
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 across and out. Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Leg Swing (Side to Side) alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Leg Swing (Side to Side) work?
Mainly the adductors, gluteus maximus and gluteus medius. The hip flexors assist.
Is the Leg Swing (Side to Side) good for beginners?
Yes. The Leg Swing (Side to Side) 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 (Side to Side)?
For example the 90/90 Hip Switch, Adductor Rock Back and Deep Squat Pry. 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.