Bodyweight Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Hips, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Hip Swing
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Swing
- Stand with your feet shoulder-width apart.
- Engage your core and slightly bend your knees.
- Bringing your arms between your legs, hinge at the hips to swing your arms back.
- Using your glutes and hips, swing your arms forward to chest level while maintaining alignment.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much momentum instead of muscle control.
- Failing to maintain proper posture.
- Not engaging the core.
Modifications
- Perform the swing with lighter body modulation or reduced range of motion.
- Use a wall for support if balance is an issue.
Tips
- Keep your core engaged throughout the movement.
- Maintain a neutral spine to avoid injury.
- Focus on using your hips to generate the swinging motion.
Bodyweight Swing Alternatives
Tags
hips
strength
balance
core
glutes
hamstrings
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