Mobility
Leg swings
Quick facts
- Beginner
- No equipment
- Hip flexors
- Hamstrings
- Glutes
- reps
- ~1.5 s per rep
Leg swings are a dynamic hip stretch before squats, lunges and running. The leg swings freely forward and back with a gradually growing range, warming up the hamstrings and hip flexors without static holds. Do them on each leg; the reps in the workout are per side.
How to do it
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Stand side-on to a wall or chair and rest a hand on it; weight on the left leg, right leg free.
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Swing the straight right leg forward to a comfortable height, then back, without arching the lower back.
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Keep swinging like a pendulum, adding a little range each time; trunk stays upright and the supporting knee is soft.
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Complete the prescribed number of swings and repeat on the other leg.
Coaching cues
- Trunk stays still
- Build the range gradually
- Let the leg swing loose
Common mistakes
- Arching the lower back on the backswing
- Forcing a full-range swing from the first rep
Breathing
Breathe freely in time with the swings.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Leg swings?
The most common ones: arching the lower back on the backswing; forcing a full-range swing from the first rep. Watch for them from the first rep.
What should I focus on during Leg swings?
Keep these cues in mind: trunk stays still; build the range gradually; let the leg swing loose.
How should I breathe during Leg swings?
Breathe freely in time with the swings.
Train it inside a program
Leg swings is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.