Arm Raise Back Leg Swing

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides.
2. Engage your core and fix your gaze on a point 5-10 feet in front of you to assist with balance.
3. Shift your weight slightly onto your left leg, keeping a soft, 'athletic' bend in the knee.

How to do it

1. Simultaneously swing your right leg straight back while raising both arms straight overhead toward the ceiling.
2. Exhale as you reach the peak of the movement, squeezing your right glute and reaching high through your fingertips.
3. Inhale as you lower your arms and return your right foot to the starting position with control.
4. Repeat the movement by switching to the left leg, alternating sides for each repetition.

Form checklist

• Keep your torso upright and avoid leaning excessively forward as the leg swings back.
• Maintain a neutral spine; do not allow your lower back to arch as you reach overhead.
• Keep the toes of your swinging foot pointed toward the ground to ensure hip alignment.
• Ensure the standing knee stays tracked over the middle of the foot, not collapsing inward.

Pro tips

• Focus on a 'long' body line from your fingertips to your swinging heel to maximize core tension.
• Initiate the leg swing from the glute rather than the lower back to protect the lumbar spine.
• Keep your shoulder blades retracted and depressed (down and back) even as your arms reach full extension.

Make it harder

• Hold light dumbbells to increase the resistance on the deltoids and further challenge your balance.
• Perform the movement on an unstable surface, such as a foam pad or BOSU ball, to increase ankle and core stability demands.

Frequently asked

What muscles does the arm raise back leg swing work?

The arm raise back leg swing primarily targets the calves and hamstrings, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the arm raise back leg swing?

The arm raise back leg swing requires no equipment — just your body weight.

Is the arm raise back leg swing good for beginners?

The arm raise back leg swing is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps