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Leg Swings Side-to-Side

Dynamic lateral hip mobility warm-up

Mobility & StretchingBeginnerMobilityMobility

At a glance

Muscles workedPrimary: Adductors and abductors
Muscle groupMobility & Stretching
DifficultyBeginner
TypeMobility · Mobility
Sets & reps3 sets × 10-15 each leg
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Stand tall holding support
  2. Step 2: Swing one leg side to side across body
  3. Step 3: Keep core engaged
  4. Step 4: Control the movement
  5. Step 5: Switch legs

Equipment

Coaching tips

Benefits

Dynamic lateral hip mobility warm-up

Common mistakes

Twisting torso or swinging too high

Make it harder

Increase range of motion

Make it easier

Smaller swings

Breathing

Steady rhythmic breathing

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More mobility & stretching exercises

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Bodyweight Leg Extension off bench

Beginner · 4 sets × 20 reps

Single-Arm Braced bent over plank row

Beginner · 4 sets × 12 each arm

Balance on One Foot

Beginner · 3 sets × 30-45 second hold each leg

Desk Wall Sit with Calf Raise

Advanced · 4 sets × 30s

Modified Crow Pose

Intermediate · 4 sets × 10-20 seconds

General 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.