A standing dynamic drill that swings one leg forward and back to warm up the hamstrings and hip flexors through a growing range.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing side-on to a wall or post with one hand on it for balance.
Stand tall on the inside leg with a slight bend in the knee.
Swing the outside leg forward and back like a pendulum.
Start with small swings and gradually increase the range.
Complete the reps, then turn around and switch legs.
Breathing: Breathe naturally and rhythmically with the swings.
Stay tall through the torso
Let the swing grow gradually
Keep the standing foot planted
Rounding the back to swing higher
Starting with maximum-range swings
Twisting the pelvis
Keep the swing controlled and within a comfortable range.