Legs
Leg Swings (Front–Back)
A dynamic mobility essential designed to prime the hips and hamstrings for high-performance lower body workouts.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet together and place one hand on a wall or steady object for balance.
Shift your weight onto your left leg while keeping a slight, soft bend in the knee.
Swing your right leg forward and backward in a controlled, rhythmic motion like a pendulum.
Initiate the movement from the hip joint and keep your torso upright to avoid leaning.
Gradually increase the range of motion as your muscles begin to feel warmer and more flexible.
Perform the desired number of repetitions before switching to the opposite leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the peak of the backward swing.
- Using aggressive momentum rather than muscle control to move the limb.
- Twisting the hips or torso away from the midline during the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.