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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Front-to-Back Leg Swing
MobilityBeginner

Front-to-Back Leg Swing

A standing dynamic drill that swings one leg forward and back to warm up the hamstrings and hip flexors through a growing range.

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Primary muscles

  • Hamstrings
  • Hip Flexors

Secondary muscles

  • Glutes (Gluteus Maximus)
  • Quadriceps
Sets
1–2
Reps
10–15 per side
Rest
0–30s

How to perform

Front-to-Back Leg Swing movement

Main muscles working (thicker lines)

Starting position

Standing side-on to a wall or post with one hand on it for balance.

  1. 1

    Stand tall on the inside leg with a slight bend in the knee.

  2. 2

    Swing the outside leg forward and back like a pendulum.

  3. 3

    Start with small swings and gradually increase the range.

  4. 4

    Complete the reps, then turn around and switch legs.

Breathing: Breathe naturally and rhythmically with the swings.

Coaching tips

  • Stay tall through the torso

  • Let the swing grow gradually

  • Keep the standing foot planted

Common mistakes

  • Rounding the back to swing higher

  • Starting with maximum-range swings

  • Twisting the pelvis

Safety notes

  • Keep the swing controlled and within a comfortable range.

Details

Body parts
Hips · Hamstrings
Equipment
Bodyweight
Movement
Mobility · Balance
Exercise type
Mobility
Training goals
Mobility · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Lateral Leg SwingBeginner→

Similar Exercises

  • Frankenstein WalkBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.