Upper legs
Leg Swings
Swinging your leg forward and back while holding a wall: dynamic hip mobility ideal before running or leg day.
Also known as: dynamic leg swings, front-to-back leg swing
- Level
- Beginner
- Equipment
- Bodyweight
- Type
- Isolation
Muscles worked
How to do it
- Stand side-on to a wall, holding it with one hand.
- Swing your outside leg forward and back.
- Gradually increase the range, keeping your torso upright.
- Complete your reps and switch legs.
Form cues
- Start gentle and build the range.
- Torso still; only your leg moves.
- Standing leg with a slight knee bend.
Common mistakes
- Kicking hard from the first rep: build up gradually.
- Leaning your torso to swing higher.
- Arching your back on the backswing.
Sets and reps
10-15 swings per leg in each direction as part of your warm-up.
Variations
Same movement, different equipment. Pick based on what you have and what you want from leg swings.
Lateral leg swing
Facing the wall, swing your leg side to side.
How to do it
- Stand tall and brace the trunk, using a stable support if needed.
- Shift the weight onto one leg and lift the other foot slightly from the floor.
- Swing the free leg across the front of the body.
- Reverse the motion and swing it out to the side through a comfortable range.
- Continue smoothly, then change legs.
- Primary
- Abductors, Adductors
- Secondary
- Glute Medius, Hip Flexors
FAQ
What are leg swings for?
They prepare your hips to move through a big range before running, jumping or squatting.
Static or dynamic stretching before training?
Before training, dynamic mobility like this is better; save static stretches for after.
How many should I do?
10-15 per leg in each direction.
What muscles do leg swings work?
They mainly work the glutes and the hip flexors, with help from the hamstrings and the abs.
Train with Nuvana
Add leg swings to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
