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Warm-up & stretching · Warm-up and stretching

Leg Swing

Leg Swing is part of the guided warm-up and cool-down in DCFT.

Bodyweight

Animation: Leg SwingAnimation: Leg Swing

How to do it

  1. Stand side-on next to the frame, one hand holding on
  2. Swing your outside leg loosely forward and back
  3. Torso stays upright and still
  4. A little further with each swing: then switch sides

Coach’s tip

Loosens up the hips before squats and hip hinges. Swing loosely rather than yanking the leg up.

Setup

Grip

One hand on the frame

Load

Bodyweight

You need

Nothing extra

FrontBackMuscle map: glutes, hamstringsMuscle map: glutes, hamstrings
Target glutes, hamstringsAlso working quads

Alternatives

Other exercises for the same movement (warm-up and stretching). In DCFT you can swap with one tap, and the app only offers what your equipment allows.

Questions about this exercise

What can I do instead of the Leg Swing?

For the same movement: March in Place, Arm Circles and Chest Opener. In DCFT you swap with one tap.

DCFT

The Leg Swing in DCFT

In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.

Download on the App Store

Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.

Back to all exercises