Exercise Guide

Leg Swings

Swinging one leg front to back, and side to side, holding something for balance. Dynamic hip mobility to be done before training, not after.

BeginnerStretchingStaticIsolation
Form
Leg Swings - Start position
Start
Leg Swings - Mid position
Mid
Leg Swings - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Hamstrings

Equipment

Bodyweight

Difficulty

Beginner

Category

Stretching

Force

Static

Mechanic

Isolation

Secondary Muscles

GlutesQuads
How to Perform
  1. 1

    Hold a rack or wall for balance and stand on one leg.

  2. 2

    Swing the free leg forward and back, letting the range grow with each swing.

  3. 3

    Switch to swinging it across your body and out to the side.

  4. 4

    Do both directions on each leg.

Tips
  • ★Start small and build the range - launching into a full swing cold is how hamstrings get tweaked.
  • ★Keep your torso upright rather than folding forward to chase height.
Explore by Muscle
HamstringsGlutesQuads