How to Do Back Forward Leg Swings

Back 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 Forward Leg Swings

  1. 01Stand tall next to a wall or sturdy surface for balance support.
  2. 02Shift your weight onto your left leg and lift your right foot slightly off the floor.
  3. 03Swing your right leg forward and backward in a smooth, controlled arc.
  4. 04Keep your torso upright and avoid arching your lower back as the leg moves behind you.
  5. 05Perform the set repetitions then switch to the other leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back 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

Maintain a tall posture and keep your standing knee slightly soft to avoid joint shearing.

Same coaching engine used inside the A90 app

05 / FAQ

Back Forward Leg Swings questions

What muscles does Back Forward Leg Swings work?

Back 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 Forward Leg Swings correctly?

Stand tall next to a wall or sturdy surface for balance support. Shift your weight onto your left leg and lift your right foot slightly off the floor. Swing your right leg forward and backward in a smooth, controlled arc. Keep your torso upright and avoid arching your lower back as the leg moves behind you. Perform the set repetitions then switch to the other leg.

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

Maintain a tall posture and keep your standing knee slightly soft to avoid joint shearing.

Is Back Forward Leg Swings suitable for beginners?

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

Do you need equipment for Back Forward Leg Swings?

No. Back 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 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