Knee Swing
Reps25 times
Calories burned103 kcal
LevelBeginner
Changing duration and load is available in our application
Stand straight with feet shoulder-width apart. Grasp a stable support with your hands. It can be a bench back or a squat rack. As you exhale, swing your leg back. At the same time, do not bend either the working or supporting leg. You can use weights to make the exercise more difficult. As you inhale, lower your leg, returning it to its original position. Complete the required number of repetitions. Repeat the exercise with the other leg. Variations: To make the exercise more difficult, you can use a lower block cable with a strap attached to it. Alternatively, you can use an expander.
How to perform the exercise
25 times
103 kcal
Control your movement and do not rush.
01
Starting position
Stand upright, feet shoulder-width apart. Hold onto a stable support (bench back or squat rack).
02
Swing back
Exhale and swing your leg back without bending either the working or the support leg.
03
Return
Inhale and lower your leg to the starting position.
04
Repeat
Perform the required number of reps.
05
Switch legs
Then repeat with the other leg.
06
Progression
For progression, use ankle weights, a low cable with a strap, or a band.
Variants
Beginner
Perform without weights and with a small range.
Middle
Increase the range and number of reps.
Professional
Use weights or machines to increase the load.
Which muscles are working
Glutes and hips
Benefits of the exercise
Strength
Strengthens glutes and hips.
Balance
Improves balance.
Simply
Helps develop leg strength.
Contraindications
Acute pain in the back, hips or knees.
Recent injuries to the spine, hips or knees.
Medical prohibition of leg loading.
Recommendations
Support
Hold onto a stable support.
Leg
Do not bend the working or support leg.
Tempo
Move slowly.
