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Upper Legs · Body Weight
Air Swing Walking
Air Swing Walking is a beginner compound strength exercise that works the quads (upper legs), with the abdominals, biceps and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps femoris
- Hip Flexors · iliopsoas
- Hamstrings · Biceps femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Abdominals · Rectus abdominis
- Biceps · Biceps Brachii
- Triceps · Triceps Brachii
- Brachialis · Musculus Brachialis
How to do Air Swing Walking
- Place your feet on the footlplates of the suspendend legs.
- Hold onto the handle bars for stability.
- Glide your left leg forward, while extending your right leg backward.
- Alternate your legs, maintaining a smooth and steady walking pace.
Form tips
- Bend your elbows slightly and support your body with your shoulders depressed.
- Maintain an upright posture without leaning excessively forward or backward.
- Perform the movement at a pace that allows you to maintain proper technique.
Air Swing Walking alternatives
More quads exercises
Air Swing Walking FAQ
What muscles does Air Swing Walking work?
Air Swing Walking mainly works the quads in the upper legs (Quadriceps femoris, iliopsoas, Biceps femoris and Semitendinosus). The abdominals, biceps, triceps and brachialis work as secondary muscles.
What equipment do you need for Air Swing Walking?
None. Air Swing Walking is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Air Swing Walking should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Air Swing Walking good for beginners?
Yes. Air Swing Walking is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Air Swing Walking burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Air Swing Walking?
Other exercises for the quads include Plate Overhead Walking Lunge, Barbell Clean Pull, Kettlebell Sumo Deadlift and Barbell Power Snatch.
For developers
Use Air Swing Walking in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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