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Mobility
Leg Swings — Front to Back
Dynamic hip flexor and hamstring mobility. Progressively increases range of motion with each swing through the sagittal plane.
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
How to programme it
| Sets | 1 |
|---|---|
| Default reps | 15 |
| Rep range | 10–20 |
| Rest | 0 sec |
| Movement pattern | Hip Mobility |