Leg Swings (Forward & Backward)
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Leg Swings (Forward & Backward) are a dynamic bodyweight stretching exercise where you swing one leg forward and back in a controlled pendulum motion while standing, targeting the posterior thighs (hamstrings) and hip flexors. The primary purpose is to improve hip mobility, enhance range of motion, and prepare these muscles for activity by increasing blood flow and flexibility. Athletes, runners, and anyone with tight hips benefit most, as it reduces injury risk without any equipment needed.
How to Perform Leg Swings (Forward & Backward)
- 1Stand tall next to a wall or sturdy post for support, feet hip-width apart, core engaged, and shoulders relaxed.
- 2Place one hand on the support for balance, shift weight slightly to the supporting leg (the one that stays planted).
- 3Swing the free leg forward slowly toward chest height, keeping it straight with a slight knee bend, toes pointed forward.
- 4Inhale as you swing forward, then exhale as you swing the leg backward in a controlled pendulum motion to about parallel with the floor.
- 5Continue swinging forward and backward smoothly for 10-15 reps per leg, maintaining momentum without forcing the range.
- 6Switch to the other leg and repeat the sequence.
- 7Key form tips: Keep the swinging leg straight but not locked; avoid overarching the lower back or leaning the torso—stay upright. Common mistakes: Using momentum to jerk the leg (go slow and controlled) or letting the supporting knee buckle (keep it soft but stable).
