Legs · Bodyweight
Back Forward Leg Swings
How to do the back forward leg swings, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall on one leg, holding a wall or rail for balance if needed. Swing the other leg forward and back in a controlled arc, gradually building range as your hips loosen. Do 10 to 15 swings, then switch legs.
- 1Feel a gentle stretch through your hip flexors and hamstrings
- 2Keep your torso upright and core engaged
- 3Build range gradually as the hip loosens
Common mistakes
- Don't swing with excessive force or twist your torso
- Avoid arching your back at the top of the swing
- Don't bend your standing knee excessively
Muscles worked
The back forward leg swings mainly works the hip flexors, with the glutes and hamstrings assisting.
- Hip FlexorsPrimary
- GlutesSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the back forward leg swings for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.