Bodyweight Swing
Swing into shape! This bodyweight exercise builds strength and coordination using only your own body.
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet slightly wider than shoulder-width apart.
2. Start by bending at the hips and knees, pushing your hips back while keeping your back straight, similar to the bottom position of a deadlift. Allow your arms to hang naturally in front of you.
3. In a forceful movement, drive through your heels, extending your hips and knees to swing your body upright. As you stand up, extend your arms out in front of you as if you were reaching for something at shoulder height.
4. At the top of the swing, you should be standing tall with your glutes squeezed, knees extended, and your arms extended in front of you at shoulder height.
5. Reverse the movement by lowering your arms and hinging at the hips to return to the starting position, maintaining a straight back throughout the movement.
6. Repeat the motion fluidly, swinging in and out of the bottom position while maintaining proper form. Use the momentum from your hips to drive the motion, rather than lifting with your arms.
Ensure to keep your core engaged and your back flat throughout the exercise to prevent injury and to maximize the engagement of the targeted muscle groups.
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