Leg Swing

A dynamic stretching and mobility exercise where the lifter swings one leg back and forth to improve range of motion and warm up the hip joint.

Instructions

1. Stand upright with one hand on a wall, pole, or equipment for balance and support.
2. Keep your standing leg slightly bent with your core engaged for stability.
3. Begin by swinging your working leg forward and backward in a pendulum motion.
4. Gradually increase the range of motion with each swing, moving through your available hip range.
5. Perform controlled swings forward and back with smooth, flowing movements.
6. After completing the forward-backward swings, transition to side-to-side swings across your body.
7. Perform the desired number of repetitions on each leg.

Tips

• Keep your torso upright and engage your core for stability
• Start with a small range of motion and gradually increase
• Move slowly and with control; avoid jerky or ballistic movements
• This exercise is best performed as a warm-up before more intense training
• Focus on smooth, continuous motion rather than maximum range
• The swinging motion helps warm up the hip joint and improve mobility