How to do the Air Swing Side to Side
- Grip the handles, both feet on the footplate.
- Swing your legs out to one side from your hips.
- Swing back through the middle to the other side.
- Slow the swing to a stop, then step off.
Full technique — 6 steps
- Grip the fixed handles and step onto the footplate with both feet.
- Stand tall with your legs straight and your hands steady on the handles.
- Tighten your stomach and swing the footplate out to one side from your hips.
- Let the plate swing back through the middle and out to the other side.
- Keep your shoulders level and your torso facing forward as your legs swing under you.
- Continue at an even rhythm, then let the swing slow down before stepping off.
Common mistakes
- Twisting through the torso
- Swinging the legs with momentum only
- Hanging on the handles with bent arms
- Letting the plate stop hard at each side
Form cues
- Keep shoulders level
- Keep chest facing forward
- Tighten stomach each rep
- Keep knees straight
- Swing at an even rhythm
Quick answers
What muscles does the Air Swing Side to Side work?
Primary: Obliques 7/10. Also works: Abs 5/10, Lower back 3/10.
How many sets and reps of the Air Swing Side to Side?
Strength: 1–2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 5 reps in reserve.
