Bodyweight Swing

Bodyweight Swing


This exercise involves swinging your bodyweight back and forth while holding onto a sturdy object, such as a pull-up bar or TRX straps. It targets the core, back, and arm muscles, and can be modified to increase or decrease the difficulty level.

Muscle Group

Equipment Required

Bodyweight Swing Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place your hands on your hips and engage your core muscles.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Swing your arms back between your legs as you shift your weight onto your heels.
  5. Drive your hips forward and swing your arms up to shoulder height, squeezing your glutes at the top of the movement.
  6. Lower your arms and swing them back between your legs as you shift your weight onto your heels again.
  7. Repeat the movement for the desired number of repetitions.

Bodyweight Swing Form & Visual

Bodyweight Swing

Bodyweight Swing Benefits

  • Improves cardiovascular endurance
  • Strengthens the core, glutes, and hamstrings
  • Increases explosive power and speed
  • Improves grip strength
  • Low impact exercise that is easy on the joints
  • Can be done anywhere with minimal equipment

Bodyweight Swing Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Core muscles
  • Shoulders
  • Back muscles

Bodyweight Swing Variations & Alternatives

  • Kettlebell Swing
  • Dumbbell Swing
  • Single Arm Swing
  • Double Arm Swing
  • One Handed Swing
  • Two Handed Swing
  • Sumo Swing
  • High Pull Swing
  • Clean Swing
  • Snatch Swing