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Strength Training
Leg Swings — Front to Back
Beginner
About This Exercise
Dynamic hip flexor and hamstring mobility. Progressively increases range of motion with each swing through the sagittal plane.
1Setup
Stand next to a wall or rack for balance. Shift weight to one leg.
2Execution
Swing the free leg forward and backward like a pendulum. Start with small swings and progressively increase range of motion. Keep the leg relatively straight. After all reps, switch sides.
Pro Tips
- Stand tall — do not lean forward and backward with the swing
- Let the swing range gradually increase — do not force it
- Keep the swinging leg relaxed, not rigid
- Each swing should feel freer than the last
Safety Notes
- !Hold something for balance — this is about hip mobility, not balance challenge
Train This Exercise
Quick workout with this exercise