Exercise guide
Back Forward Leg Swings
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
A dynamic mobility exercise designed to increase hip joint range of motion while warming up the hamstrings, glutes, and hip flexors. It improves functional flexibility and prepares the lower body for explosive or heavy movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a power rack or sturdy upright, placing the hand closest to it on the frame for balance.
- Position your feet hip-width apart with a tall, upright posture and shoulders pulled back.
- Shift your weight onto the leg closest to the rack, keeping a slight, soft bend in that knee.
- Lift the outer leg slightly off the floor, keeping the foot flexed to prepare for the swing.
How to do it
- Swing your leg forward in a controlled arc, reaching a height where you feel a gentle stretch in your hamstrings.
- Allow the leg to swing back behind your body, focusing on engaging your glutes as the hip extends.
- Maintain a steady, rhythmic tempo, exhaling as the leg swings forward and inhaling as it moves back.
- Perform the prescribed repetitions on one side, then turn around to repeat the movement with the opposite leg.
Form checklist
- Keep your torso upright and stationary; avoid leaning forward or backward to gain extra height.
- Engage your core throughout the movement to prevent excessive arching of the lower back.
- Keep the swinging leg relatively straight but avoid locking the knee joint.
- Ensure the standing foot remains flat and stable on the ground without the heel lifting.
Pro tips
- Focus on 'active' range of motion by using your muscles to drive the swing rather than relying purely on momentum.
- At the peak of the backward swing, squeeze the glute of the working leg to maximize hip extension and stability.
Make it harder
- Perform the exercise without holding onto the power rack to significantly challenge your balance and core stability.
- Slow down the tempo at the end ranges of the swing to increase time under tension for the hip stabilizers.
Frequently asked
- What muscles does the back forward leg swings work?
- The back forward leg swings primarily targets the glutes, hamstrings, and hip flexors, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the back forward leg swings?
- The back forward leg swings requires no equipment — just your body weight.
- Is the back forward leg swings good for beginners?
- Yes. The back forward leg swings is a beginner-friendly movement and a strong foundation to build on.
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