Side to Side Leg Swings
Description
Side to side leg swings are a dynamic mobility drill where you stand on one leg and swing the other leg across your body and back out to the side. They mobilize the hip joint in the frontal plane (lateral motion) and warm up the adductors, abductors, and hip rotators. They are a staple in pre-training mobility routines.
Equipment Required
Side to Side Leg Swings Instructions
- Stand next to a wall or sturdy object. Place your right hand on it for balance.
- Stand on your right leg. Lift your left leg slightly off the floor.
- Swing your left leg out to the left side as far as comfortable.
- Then swing it across your body to the right.
- Continue swinging side to side rhythmically. Each swing should reach a slightly larger range.
- Keep your standing leg slightly bent. Maintain a stable core.
- Perform 10 to 15 swings on one side, then switch.
- Move with control — these are dynamic but not violent swings.
Side to Side Leg Swings Form & Visual
Side to Side Leg Swings Benefits
- Dynamically mobilizes the hips in the frontal plane
- Warms up the adductors, abductors, and hip rotators
- Excellent pre-training warm-up
- No equipment needed
- Quick and accessible
- Useful before lateral movement sports
Side to Side Leg Swings Muscles Worked
- Adductors (across-body swing)
- Gluteus medius (away-from-body swing)
- Hip flexors
- Hip external and internal rotators
- Tensor fasciae latae
Side to Side Leg Swings Variations & Alternatives
- Side to Side Leg Swings (alt)
- Forward Leg Swings
- World’s Greatest Stretch
- Lying Side Leg Swings
- Bench-Supported Side Leg Swings
