Side to side leg swings are a dynamic mobility drill where you stand on one leg and swing the other leg across your body and back out to the side. They mobilize the hip joint in the frontal plane (lateral motion) and warm up the adductors, abductors, and hip rotators. They are a staple in pre-training mobility routines.
Muscle Group
Adductors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Dynamically mobilizes the hips in the frontal plane
- Warms up the adductors, abductors, and hip rotators
- Excellent pre-training warm-up
- No equipment needed
- Quick and accessible
- Useful before lateral movement sports
How to perform
- Stand next to a wall or sturdy object. Place your right hand on it for balance.
- Stand on your right leg. Lift your left leg slightly off the floor.
- Swing your left leg out to the left side as far as comfortable.
- Then swing it across your body to the right.
- Continue swinging side to side rhythmically. Each swing should reach a slightly larger range.
- Keep your standing leg slightly bent. Maintain a stable core.
- Perform 10 to 15 swings on one side, then switch.
- Move with control — these are dynamic but not violent swings.
FRONT VIEW
BACK VIEW
Hip Flexors
Primary