Mobility
Front-to-Back Leg Swing
The front-to-back leg swing is a standing mobility exercise that moves your hip through a controlled range, warming up the muscles around your hip and thigh.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand beside a stable support with one hand resting on it.
- Shift your weight onto the leg nearest the support.
- Lift your other foot just off the floor.
- Swing your free leg forward from your hip.
- Swing the same leg backward to complete one rep.
- Place your foot on the floor after your final swing.
Form cues
- Keep your standing knee soft
- Keep your ribs stacked over your hips
- Let your swinging knee stay relaxed
Common mistakes
- Rocking your torsoShorten the swing until your torso stays still throughout the movement.
- Turning the swing sidewaysKeep your pelvis facing forward so your leg follows a front-to-back path.
- Kicking for maximum heightUse a smooth rhythm rather than snapping your leg toward its end range.
Safety
Forceful swings beyond your comfortable range can strain the muscles around your hip or thigh. An unstable support can shift and cause you to lose your balance.
- Use a fixed support, such as a wall or railing, rather than movable furniture.
- Clear enough space in front of and behind you for your foot.
- Begin with small, slow swings before gradually increasing the range.
- Stop if you feel joint pain, numbness, dizziness, or loss of balance.
If you have ongoing hip pain or a recent hip or leg injury, ask a physiotherapist or doctor before using leg swings.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 10–15 reps per leg
- Rest
- No rest timer
Use these as part of your warm-up, counting one forward-and-back swing as one rep.