Legs · Bodyweight
Side to Side Leg Swings
How to do the side to side 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 facing forward, holding a wall or post for balance if needed. Swing one leg across the front of your body and then back out to the side, keeping your torso upright and gradually building range. Do 10 to 15 swings, then switch legs.
- 1A gentle stretch through the inner thigh and outer hip
- 2Your core staying braced and torso facing forward
- 3The hip loosening as your range opens up
Common mistakes
- Swinging hard or twisting your torso to gain range
- Arching your back or leaning to one side
- Letting the standing knee collapse inward
Muscles worked
The side to side leg swings mainly works the adductors, with the glutes and hip flexors assisting.
- AdductorsPrimary
- GlutesSupport
- Hip FlexorsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the side to side 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.