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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/Lateral Leg Swing
MobilityBeginner

Lateral Leg Swing

A standing dynamic drill that swings one leg across the body and out to the side to warm up the adductors and hip abductors.

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Primary muscles

  • Adductors
  • Hip Abductors

Secondary muscles

  • Gluteus Medius
Sets
1–2
Reps
10–15 per side
Rest
0–30s

How to perform

Lateral Leg Swing movement

Main muscles working (thicker lines)

Starting position

Facing a wall or post with both hands on it for support.

  1. 1

    Shift your weight onto one leg with a soft knee.

  2. 2

    Swing the other leg across the front of your body.

  3. 3

    Swing it back out to the side, keeping your hips square to the wall.

  4. 4

    Gradually increase the range, complete the reps, then switch legs.

Breathing: Breathe naturally and rhythmically with the swings.

Coaching tips

  • Hips face the wall

  • Keep the torso upright

  • Build the range gradually

Common mistakes

  • Rotating the hips with the swing

  • Leaning the torso side to side

  • Swinging too hard too soon

Safety notes

  • Keep the swing controlled and within a comfortable range.

Details

Body parts
Hips
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

  • Front-to-Back Leg SwingBeginner→

Similar Exercises

  • Standing Hip CirclesBeginner→

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