Leg Swings

Swing one leg front-to-back and side-to-side to expand the range of motion of the hips and hamstrings in this dynamic warm-up.

Stretching · Recommended Sets: 2 sets x 10 reps each side · Hamstrings, Gluteus Maximus, Quadriceps, Adductors

Leg Swings — Points to Check Today

  • Keep the torso fixed and upright — Swaying the lower back means you're using the back for momentum instead of the hips. (Leaning the torso back and forth with every leg lift)
  • Build up the range gradually — Kicking to full range from the first rep startles and strains the hamstring. (Kicking the leg up to its max hard from the very first rep)
  • Hold on if your balance breaks — Doing it while wobbling collapses your form and reduces the benefit. (Swinging the leg while teetering with no support)

Leg Swings — How to Do It / If You're New

  1. Place one hand on a wall or post and balance on one leg.
  2. Keeping the non-supporting leg straight, swing it freely front to back.
  3. Gradually increase the range while keeping your torso upright.
  4. After the front-to-back swings, swing the same leg side to side in front of your body, then repeat the same way on the other leg.