Front and Back Leg Swings

Hip Flexors, HamstringsBodyweight

Dynamic warm-up exercise for the hip joints, hip flexors, and hamstrings. Safely increases leg range of motion before your workout.

How to do it

1Stand tall next to a wall or support, lightly touching it for balance.

2Shift your weight onto your standing leg, keeping a soft bend in the knee for stability.

3Lift your working leg off the floor and start swinging it smoothly front to back.

4Keep your torso completely still and control the movement with your hip muscles, not momentum.

5Complete the target reps on one leg, then switch sides.

Common mistakes

Excessive torso swinging and lower back arching on the backswing, overloading your spine.

Forcing the swing too aggressively at the end range, increasing injury risk.

Locking out the standing knee, which throws off your balance.

Breathing

Breathe naturally. Exhale as your leg swings forward, inhale as it swings back.

Make it harder or easier

To simplify, hold on with both hands and keep the swing amplitude smaller.

To make it harder, perform the swings without holding on, relying entirely on your core for balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.