All exercisesWarm-ups·Quads 
Leg Swings (Front-Back)
QuadsHamstringsGlutes
Art style
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At a glance
- Equipment
- Wall or rack for balance
- Suggested reps
- 10–15 per leg
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Common mistakes
You kick for height with momentum, letting the back round at the top of each swing.
You lean and hinge the torso to exaggerate the swing instead of moving only from the hip.
You bend the swinging knee so much the hamstring never gets lengthened.
What to focus on
Keep the torso tall and quiet — the swing lives entirely in the hip joint.
Let the swing height build gradually across the set instead of starting at maximum.
