Front-to-Back Leg Swings
A dynamic warm-up: swinging a straight leg forward and back while holding a support.
How to do it
- Stand sideways to a wall or support and rest a hand on it.
- Shift your weight onto the supporting leg and keep your torso upright.
- Straighten the free leg and swing it forward smoothly.
- Return the leg backward like a pendulum, without jerking from the lower back.
- Increase the range gradually while staying in control.
- Do about 10 swings, then turn around and repeat with the other leg.
Key technique cue
Holding support, swing a straight leg front and back under control.
Common mistakes
- ✕ Wild, jerky swings with no control
- ✕ Rocking the torso and arching the lower back
- ✕ A bent knee on the swinging leg
- ✕ Leaning your full weight on the wall
Benefits
- ✓ Warms up the hip joints
- ✓ Improves leg mobility
- ✓ Prepares the legs for running and squats
About the exercise
Front-to-back leg swings are a dynamic warm-up for the hip joint. The leg swings freely like a pendulum, with the range growing gradually. They work the hip flexors, glutes and hamstrings. They suit the time before running, squats and other leg work.
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