Legs
Crossbody Leg Swings
A dynamic mobility movement designed to open the hips and actively lengthen the hamstrings and glutes.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet shoulder-width apart and place one hand on a wall or sturdy pole for balance.
Shift your weight onto your left leg while keeping a slight bend in the knee to maintain stability.
Lift your right leg off the floor and swing it across the front of your body toward your left side.
Reverse the direction smoothly, swinging the leg out toward the right side as far as your comfortable range of motion allows.
Maintain an upright torso and avoid twisting your hips or spine as the leg moves.
Continue the rhythmic swinging motion for the prescribed repetitions before switching to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning the upper body forward or backward to compensate for limited hip range.
- Allowing the standing knee to collapse inward during the swing.
- Using aggressive momentum that forces the joint past its natural limit.
- Holding your breath rather than maintaining a steady respiratory rhythm.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.