Front to Back Leg Swing
Dynamic mobility drill that warms up the hips and improves stride range of motion
LegsBeginnerFlexibilitySwing
At a glance
| Muscles worked | Primary: Hip flexors and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Flexibility · Swing |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~15 kcal |
How to do it
- Step 1: Stand tall holding onto a wall or sturdy surface for balance
- Step 2: Swing one leg forward to about hip height
- Step 3: Swing the same leg backward behind you
- Step 4: Keep your core braced and torso upright throughout
- Step 5: Continue swinging for the full set, then switch legs
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Dynamic mobility drill that warms up the hips and improves stride range of motion
Common mistakes
Swinging the leg using momentum instead of controlled muscle engagement
Make it harder
Increase the swing height while keeping the torso stable
Make it easier
Reduce the swing range and use a wall for balance support
Breathing
Breathe steadily through each swing without holding your breath
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.