Exercise
LEG SWING
Stand
Squat
Form cues
Start with small swings and gradually increase range as the hip warms up
Keep the standing leg slightly bent and core engaged for stability
The swinging leg should stay relatively straight — not rigid, but not deeply bent
Do not force the range — let momentum and muscle control guide the swing
This is a dynamic warm-up drill — perform before lower body training or running
Instructions
Step-by-step technique
Stand next to a wall or support and hold it lightly with one hand for balance.
Shift your weight onto the standing leg and lift the swinging leg slightly off the floor.
Swing the free leg forward as far as a comfortable range of motion allows, keeping the knee relatively straight.
Allow the leg to swing backward in a continuous pendulum motion.
Keep the movement smooth and progressively increase the range of motion each swing.
Perform all reps on one leg before switching sides.