Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Dynamic Leg Swing
Dynamic Leg Swing is an intermediate compound strength exercise that works the abs (waist), with the quadriceps and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hip Flexors · Iliopsoas
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
How to do Dynamic Leg Swing
- Stand next to a wall or sturdy object, using your right hand to support yourself and left hand on your hip. Position your feet hip-width apart.
- Swing your left leg forward and backward in a controlled, yet dynamic motion while lightly rotating your hips. Keep your leg straight but not locked at the knee.
- Allow the movement to be fluid, swinging your leg as high forward and backward as your flexibility allows.
- After completing the desired number of repetitions, switch sides and repeat the movement with your right leg while supporting yourself with your left hand.
Form tips
- Keep the swinging leg straight, but avoid locking the knee to reduce strain on the joint.
- Perform the swings in a controlled manner to maximize the stretch and avoid any sudden jerks.
- Focus on smooth, fluid movements, gradually increasing the range of motion as your muscles warm up.
Dynamic Leg Swing alternatives
More abs exercises
Dynamic Leg Swing FAQ
What muscles does Dynamic Leg Swing work?
Dynamic Leg Swing mainly works the abs in the waist (Iliopsoas, Biceps Femoris, Semitendinosus and Semimembranosus). The quadriceps and glutes work as secondary muscles.
What equipment do you need for Dynamic Leg Swing?
None. Dynamic Leg Swing is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Dynamic Leg Swing should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dynamic Leg Swing good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dynamic Leg Swing 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 Dynamic Leg Swing?
Other exercises for the abs include Resistance Band Lying Leg Raise, Dumbbell Straight Leg Russian Twist, Hold the World Med Ball and Suspension Trainer With Grips Reverse Ab Rollout.
For developers
Use Dynamic Leg Swing 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_ZE2EKK" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_ZE2EKK", "name": "Dynamic Leg Swing", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_ZE2EKK/mp4-720.mp4?…", "poster": "https://…/ex_ZE2EKK/poster.jpg?…" } }