A standing dynamic drill that swings one leg across the body and out to the side to warm up the adductors and hip abductors.
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)
Facing a wall or post with both hands on it for support.
Shift your weight onto one leg with a soft knee.
Swing the other leg across the front of your body.
Swing it back out to the side, keeping your hips square to the wall.
Gradually increase the range, complete the reps, then switch legs.
Breathing: Breathe naturally and rhythmically with the swings.
Hips face the wall
Keep the torso upright
Build the range gradually
Rotating the hips with the swing
Leaning the torso side to side
Swinging too hard too soon
Keep the swing controlled and within a comfortable range.