How to Do Back And Forward Leg Swings

Back And Forward Leg Swings is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Back And Forward Leg Swings

  1. 01Stand tall next to a wall or upright for balance and shift your weight onto the left leg.
  2. 02Engage your core and swing the right leg forward with a controlled motion until you feel a light stretch in the hamstring.
  3. 03Immediately swing the leg back behind your body to activate the glutes and stretch the hip flexor.
  4. 04Maintain a vertical spine throughout the movement to avoid excessive arching of the lower back.
  5. 05Complete all repetitions on one side before switching legs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back And Forward Leg Swings

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on maintaining a rigid torso and let the movement come entirely from the hip joint rather than rounding the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Back And Forward Leg Swings questions

What muscles does Back And Forward Leg Swings work?

Back And Forward Leg Swings is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Back And Forward Leg Swings correctly?

Stand tall next to a wall or upright for balance and shift your weight onto the left leg. Engage your core and swing the right leg forward with a controlled motion until you feel a light stretch in the hamstring. Immediately swing the leg back behind your body to activate the glutes and stretch the hip flexor. Maintain a vertical spine throughout the movement to avoid excessive arching of the lower back. Complete all repetitions on one side before switching legs.

What is the A90 coach tip for Back And Forward Leg Swings?

Focus on maintaining a rigid torso and let the movement come entirely from the hip joint rather than rounding the lumbar spine.

Is Back And Forward Leg Swings suitable for beginners?

Back And Forward Leg Swings is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Back And Forward Leg Swings?

No. Back And Forward Leg Swings is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes back and forward leg swings into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime