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Instructions
- Stand tall next to a stable support and place one hand on it for balance.
- Shift your weight to the supporting leg and lift the opposite leg slightly off the ground.
- Swing the lifted leg forward in a controlled motion, then backward without excessive force.
- Maintain a straight posture and continue swinging for the desired number of repetitions.
- Switch sides and repeat with the other leg.
Technical Tips
- Keep your core engaged to stabilize the pelvis.
- Avoid arching the lower back during the backward swing.
- Swing with control, not momentum, especially in the rear phase.
- Use a full but comfortable range of motion based on your hip mobility.
Breathing Tips
- Breathe naturally throughout the movement.
- Inhale as the leg swings back, exhale as it swings forward.
- Do not hold your breath during any phase.
Medical restrictions
- Hip impingement or labral tear
- Lower back injuries
- Severe hamstring or quadriceps strain
- Balance disorders or vertigo
Leg Swings (flexion/extension) are a dynamic warm-up exercise designed to enhance hip mobility, activate lower body muscles, and prepare the joints for physical activity. This bodyweight movement involves swinging one leg forward and backward in a controlled arc while maintaining posture and balance on the opposite leg. It is commonly used in warm-up routines across fitness, athletics, CrossFit, and functional training disciplines. Ideal for improving range of motion in the hip flexors and extensors, Leg Swings help increase circulation and reduce stiffness before high-impact or lower body-focused workouts. Their simplicity and effectiveness make them suitable for beginners and advanced practitioners alike, requiring no equipment and minimal space. This exercise also reinforces neuromuscular coordination and stability, contributing to injury prevention and enhanced performance in running, jumping, or squatting activities.
What muscles do leg swings work?
Leg swings primarily target the quadriceps, glutes, and hamstrings while also engaging hip stabilizers and the lower back muscles for balance and control.
Should I do leg swings before a workout?
Yes, leg swings are ideal before workouts as they dynamically activate key lower body muscles and improve joint mobility, helping reduce injury risk and optimize performance.
How many leg swings should I do per side?
Perform 10 to 15 controlled leg swings per side to effectively warm up the hips and legs before training or athletic activity.
Are leg swings good for flexibility?
Yes, leg swings enhance dynamic flexibility by lengthening the hip flexors and extensors through active range of motion, especially useful in pre-workout routines.
Can I do leg swings if I have lower back pain?
If you have lower back pain, consult a medical professional first, as the backward motion of leg swings may aggravate certain lumbar conditions if not performed with proper form.