Forward & Back Leg Swings
Forward & Back Leg Swings are a dynamic mobility exercise designed to loosen the hips and improve range of motion before lower-body training. This movement specifically targets the hip flexors and hamstrings, preparing the muscles for explosive activities like running or squatting.
While this is an unweighted mobility drill, the AI utilizes your recovery data to optimize its place in your routine. If your HealthKit metrics indicate low HRV or poor sleep, the app may prioritize these gentle swings over intense plyometrics to safely mobilize stiff joints. Additionally, if you have logged a history of lower back pain, the AI recommends this exercise to ensure your hip flexors are adequately loosened to prevent compensatory strain during your main lift.
Form Cues
- Stand tall and hold a stable object for balance
- Engage your core to keep your torso upright
- Swing your leg from the hip socket in a fluid pendulum motion
- Keep the swinging leg relaxed but straight
- Maintain a neutral spine throughout the movement
- Don't arch your lower back aggressively on the backswing
- Don't rotate your torso to create momentum
- Don't lock the knee of your standing leg
- Don't swing so high that you lose your posture
Common Mistakes
- Arching the lower back
- Twisting the hips or torso
- Bending the knee excessively
- Looking down at feet
- Forcing range of motion past comfort
Muscles Worked
This exercise primarily targets the hip flexors during the forward swing and the hamstrings and glutes during the backward extension. It serves as an active stretch that dynamically warms up the quadriceps and improves blood flow around the hip capsule without causing fatigue.
Primary
Secondary
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