Forward and Backward Leg Swings

Forward and backward leg swings are a dynamic warm-up for the lower body that improves hip mobility and prepares the body for physical activity. This exercise also increases core stability and balance.

Step by step instructions

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Exercise Steps 1


Stand tall with your feet flat on the floor and your hands on your hips or with your one hand gripping the back of a chair for balance.

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Exercise Steps 2


Lift one straight leg up and swing it straight forward and then backward in a controlled pendulum-like fashion. Return to the starting position.

Mistakes and Tips

  1. Avoid swinging your leg too hard or too far out in front of you. Always keep the swing under control.
  2. Avoid hyperextending your lower back when swinging your leg backward. Keep your core tight to reduce the risk of injury.

Advanced Variations