Legs · Bodyweight
Side Step Swing
How to do the side step swing, 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
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with arms relaxed at your sides. Step laterally to one side and swing both arms across your body in the direction of the step, then step back and swing to the other side. Keep a light, rhythmic bounce to warm up the hips and shoulders.
- 1Your hips loading as you push off into each side step
- 2Loose, swinging arms moving in time with your feet
- 3An even tempo from side to side
Common mistakes
- Crossing your feet and losing your base
- Swinging stiffly instead of letting the arms flow
- Letting your torso collapse forward as you step
Muscles worked
The side step swing mainly works the glutes, with the adductors, obliques, quads, hamstrings, and calves assisting.
- GlutesPrimary
- AdductorsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Side DeltsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the side step swing 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.