Legs · Bodyweight
Leg Swings
How to do the 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
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on one leg, swing other leg forward and back, gradually increasing range of motion. Do 10-15 swings, then switch legs.
- 1Stand tall and swing one leg forward and back, feeling a gentle stretch through your hip flexors and hamstrings
- 2Keep your core engaged and your torso upright as you gradually increase your range
- 3Maintain balance on your standing leg and feel your hips loosening up
Common mistakes
- Don't swing your leg with excessive force or twist your torso
- Avoid arching your back or bending your supporting knee excessively
- Don't let your leg hit the ground or any objects around you
Muscles worked
The leg swings works the glutes, hamstrings, and hip flexors.
- GlutesSupport
- HamstringsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- QuadsMinor
Kovo programs the 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 hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the lying leg curl
Last reviewed April 2026.