VARIATIONS
Standing Leg Swing
One leg swings forward then back behind the body
This dynamic movement warms up the hip joint and actively lengthens the hamstrings to prepare for running or lifting.
HOW TO DO IT
- Stand tall next to a wall or rack for balance.
- Keep your standing leg slightly bent and your core tight.
- Swing one leg forward until you feel a gentle stretch.
- Allow the leg to swing back behind you naturally.
- Repeat for the desired reps before switching legs.
COMMON MISTAKES
- Leaning the torso forward to compensate for tight hips.
- Bouncing aggressively at the end of the range.
- Locking the knee of the standing support leg.
TIPS
- Initiate the motion from the hip, not the lower back.
- Keep your torso upright throughout the entire range.
- Let momentum build gradually rather than forcing height immediately.
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
- Stretch type
- Dynamic (moved through the range)
SIMILAR EXERCISES
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