Bodyweight Invisible Equipment Swing
Swing into shape! This bodyweight move targets your core, glutes, and hips for a full-body burn. No equipment needed!
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
Bodyweight Invisible Equipment Swing Hips
Positioning:
1. Stand with your feet shoulder-width apart.
2. Keep your arms relaxed at your sides.
3. Engage your core by tightening your abdominal muscles.
Movement:
1. Slightly bend your knees and lower your hips back as if sitting into a chair, keeping your chest up and back straight.
2. Swing your hips backward while maintaining a neutral spine. Allow your arms to swing forward naturally as you bend into a squat.
3. Hold the bottom position briefly, feeling the stretch in your hips and lower body.
4. Push through your heels and engage your glutes to stand back up, swinging your arms back down to your sides.
5. Repeat the movement for a set number of repetitions, focusing on maintaining controlled movements and good form throughout.
Tips:
- Make sure your knees don’t extend past your toes as you squat down.
- Keep your weight balanced on your heels to protect your knees.
- Breathe out as you squat and breathe in as you return to standing.