Crossbody Leg Swings
Free leg swings across the front of the body
This dynamic stretch targets the hamstrings and hips to improve range of motion before lifting. It prepares the posterior chain for movement by actively lengthening muscle fibers.
HOW TO DO IT
- Stand upright next to a wall for light support.
- Shift your weight entirely onto your standing leg.
- Swing your free leg across the front of your body.
- Allow the leg to swing back out to the side.
- Repeat the motion while gradually increasing height.
COMMON MISTAKES
- Bending the supporting knee excessively during the swing.
- Using the arms to pull the leg higher.
- Rounding the lower back to force range of motion.
- Swinging too fast without controlling the endpoint.
TIPS
- Keep your torso tall and avoid leaning forward.
- Initiate the swing from the hip, not the knee.
- Relax the swinging leg to maximize momentum.
DETAILS
- Muscles
- Hamstrings
- Equipment
- Bodyweight
- Type
- Flexibility
- Difficulty
- Beginner
- Tracked as
- Duration
TECHNIQUE
- Base movement
- Leg swing
- Legs
- Alternating
- Body position
- Standing
- Body support
- Against a wall
- Direction
- Crossover (curtsy)
- Stretch type
- Dynamic (moved through the range)
SIMILAR EXERCISES
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