Leg Swings

Leg Swings are a simple bodyweight mobility drill for your hips and legs. They warm up and loosen the hip flexors, hamstrings, and adductors while you balance on one leg. Your glutes help keep you steady. Use them as part of a warmup or cooldown.

Stand tall next to a wall, rack, or sturdy object. Hold it with one hand for balance. Keep your feet about hip-width apart and your weight on the leg closest to the support.

Keeping your torso upright and your standing leg slightly bent, swing your free leg forward and back like a pendulum. Let the motion come from your hip, not your knee. Keep the swing slow and controlled. After several reps, turn so the support is at your side and swing the same leg side to side across your body. Repeat on the other leg.

Breathe naturally and keep your core gently braced so you do not lean or arch. To make the drill easier, reduce the swing height or let your toes lightly touch the floor. To make it harder, use a lighter hand hold or increase the range once your hips feel loose. Always hold your support - this is a single-leg balance position.

Fault: Leaning or twisting the torso with the swinging leg. Fix: Stay tall and let only the hip move.

Fault: Kicking the leg fast like a soccer swing. Fix: Move slowly and keep the leg swinging loose and controlled.

Fault: Starting with a large range before the hips are ready. Fix: Begin with small swings and increase the range gradually.

Fault: Letting go of the support to test balance. Fix: Keep a hand on the support the whole time so you can focus on hip mobility, not falling.