Leg Swings (Side-to-Side)
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Leg Swings (Side-to-Side) is a dynamic bodyweight stretching exercise where you swing one leg laterally across the body and out to the side while standing, using momentum to improve hip mobility and range of motion. It primarily targets the glutes and posterior thighs (hamstrings), enhancing flexibility and preparing these muscles for activity. Athletes, runners, and anyone with tight hips benefit most, as it reduces injury risk and boosts lower-body performance without any equipment.
How to Perform Leg Swings (Side-to-Side)
- 1Stand tall next to a wall or sturdy surface for support, feet hip-width apart, knees soft.
- 2Place one hand on the support for balance, shift weight to the supporting leg.
- 3Engage your core, keep torso upright, and hinge slightly at the hip of the swinging leg.
- 4Swing one leg out to the side as high as comfortably possible, leading with the heel.
- 5Inhale as you swing the leg out to the side.
- 6Exhale as you swing the leg back across the front of your body in a controlled arc.
- 7Continue swinging side-to-side for 10-15 reps per leg, then switch sides.
- 8Key form tips: Keep the swinging leg straight but not locked; avoid momentum—control the motion fully. Common mistakes: Leaning torso excessively or bending the support knee.
