Bodyweight Swing
Expert Advice
Drive the movement with your hips, not your arms. Keep your back straight and core engaged to protect your spine.
How-to-do Steps
- Stand with your feet slightly wider than shoulder-width apart.
- Bend your knees slightly and hinge at your hips to push your buttocks back.
- Swing your arms between your legs.
- Quickly straighten your hips and knees to swing your arms up to chest level, keeping your glutes and core engaged.
- Let the momentum swing your arms back down between your legs as you hinge at the hips again.
- Repeat for the desired number of repetitions.
Track Bodyweight Swing in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bodyweight Swing primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings10%
Quads10%
Shoulders10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bodyweight Swing work?
Bodyweight Swing primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads, Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Swing?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight Swing suitable for beginners?
Bodyweight Swing is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
