Leg Swings
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight, Wall
Primary muscle group
Hip Flexors, Hamstrings
Secondary muscle groups
Adductors, Gluteus Maximus
Movement pattern
Dynamic Hip Swing
Training goal
Mobility, Movement Preparation
Sport
General Athletic Development, Football, Soccer, Sprinting, Basketball, Rugby
Overview
How to Perform
- Stand tall beside a wall or rack and hold it lightly for balance.
- Swing one leg forward and back through a comfortable range.
- Keep the trunk tall and let the range grow with each swing.
- Do all reps, then face the support and swing the same leg across the body and out to the side.
- Switch legs.
Coaching Cues
- Let the range build gradually — do not force the first swings.
- Keep the standing knee soft and the trunk quiet.
- Swing from the hip, not the lower back.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
1 to 2 sets of 10 swings per direction per leg during the warm-up.
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