Front Leg Raises

A dynamic stretching exercise performed standing with support, where one leg swings forward and backward to increase hip mobility and warm up the hip joint.

Instructions

1. Stand next to a sturdy support such as a chair, wall, or barre, holding on with one hand for balance.
2. Keep your standing leg straight and engaged throughout the movement.
3. Lift your free leg slightly off the ground to establish your starting position.
4. Swing your free leg forward with control, keeping your leg straight or with a slight knee bend.
5. Continue the forward swing until you reach a comfortable height, typically up to hip or chest level.
6. Reverse the motion and swing your leg backward, extending behind your body.
7. Allow gravity and momentum to guide the movement; perform controlled swings with fluid motion.
8. Complete your prescribed repetitions, then switch sides and repeat with the opposite leg.

Tips

• This is a dynamic stretch best performed when muscles are warm, typically after your warm-up.
• Keep your standing leg locked to maintain stability and proper alignment.
• Allow the swinging leg to move through a full range of motion without forcing the stretch.
• Perform the swings with a rhythmic, controlled motion to avoid jerky movements.
• Gradually increase your range of motion as your flexibility improves over time.
• This exercise improves hip mobility and prepares your body for training.