Leg swings
A dynamic warm-up that loosens your hips and hamstrings by swinging one leg forward and back like a pendulum.
BeginnerNo equipmentLow impactSuggested: 20 sec per side
How to do it
- Stand tall on your right leg with your hands on your hips, or hold a wall for balance.
- Swing your straight left leg forward in front of you.
- Let it swing back behind you in a smooth, controlled arc.
- Gradually increase the height of the swing as your hips loosen.
- Switch legs and repeat on the other side.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your torso upright and avoid rounding your back as the leg swings forward.
- Stay relaxed and let momentum do the work instead of kicking hard.
Muscles worked
Hip flexorsHamstringsGlutes