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How to: Do Front Leg Swing

Front leg swing - good

Front leg swing - good

Name:  Front Leg Swing.

Also known as:   (If you know these by any other name, please leave a comment below).

Main muscles used:  Bum, hamstrings, hip flexors.

Other muscles used:

Top tips:

  • Stand tall, holding onto a wall for balance if needed.
  • Keep shoulders pulled back and chest and head high throughout the move.
  • Swing one leg forwards and backwards, keeping the swinging knee straight and a slight, comfortable bend on the supporting leg.
  • Swing your leg up just high enough until you feel a slight tightness at the back of the leg.
  • At the end of the move, swing your leg back just enough until you feel a slight tightness in the hip flexors at the front of the hip.
  • Keep your belly button pointing forwards all the time.
  • On the back swing, keep your belly tight.
  • Keep toes of both legs pointing forwards/upwards all the time.
  • Make sure the movement comes from the hip.
  • Repeat on other side.

    Front leg swing - bad

    Front leg swing - bad

Common mistakes:

  • Bending the swinging knee.
  • Hunching your upper body forwards towards the swinging leg.
  • Twisting your hips so your belly button turns away from the front.
  • Letting the toes of either foot twist in/out at any time.
  • Arching your back and letting your belly stick out on the back-swing.


This is an exercise to help mobilise your hips and warm up the muscles surrounding them (glutes, hamstrings, hip flexors and quadriceps).  Most of the common mistakes happen when you aren’t keeping the movement in the hips, but twisting and wrenching your spine instead.

This move keep the hips mobile, flexible and teaches you to use your powerful hips, instead of your back.

2 Comments leave one →
  1. janica torres permalink
    23/09/2012 12:25 pm

    ilang oras ba ang ganitong exercise

    • 23/09/2012 12:40 pm

      Try 10 – 20 swings each leg, gradually increasing the range as you go along.

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