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Back And Forward Leg Swings
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Home ›
Hamstrings ›
Back And Forward Leg Swings
Back And Forward Leg Swings
HamstringsBodyweightHingeFunctional
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand with feet slightly wider than shoulder-width, kettlebell on the floor between your feet.
2
Hinge at the hips, grip the kettlebell, and hike it back between your legs.
3
Drive your hips explosively forward — the kettlebell follows the hip movement, not the arms.
4
Let it swing to about chest height, keeping arms loose.
5
Hinge back as it returns and repeat in a fluid rhythm.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
The Back And Forward Leg Swings is a legs exercise using bodyweight that directly targets the legs, with Glutes picking up the supporting work. It builds both strength and muscle density through a controlled range of motion.
Muscles Worked
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Hamstrings
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.
