Back to Exercises
Mobility
Leg Swings — Side to Side
Dynamic hip adductor and abductor mobility. Opens the frontal plane range of motion needed for squats and lateral stability.
Beginner
About This Exercise
Dynamic hip adductor and abductor mobility. Opens the frontal plane range of motion needed for squats and lateral stability.
1Setup
Face a wall or rack. Place both hands on it for balance. Stand on one leg.
2Execution
Swing the free leg across your body (adduction) and then out to the side (abduction) like a pendulum. Start small and progressively increase the range. Keep your torso upright and stable. Switch sides after all reps.
Pro Tips
- Keep your hips square to the wall — do not rotate
- Progressively increase the swing width
- The standing leg should stay straight and stable
- Swing through the full range without forcing it
Safety Notes
- !If you feel a pinch in the hip, reduce the range of the outward swing
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 |