Duration exercise

Leg Swings form, muscles worked, and workout tracking

Leg swings are a dynamic warm-up drill in which one leg swings freely forward and back or side to side while you balance on the other, mobilizing the hip flexors, hamstrings, glutes, and adductors. Lifters and runners use them before squats, deadlifts, or sprinting to raise hip temperature and range of motion actively, preparing the hips for load without the temporary strength loss of long static stretching.

Leg Swings illustration

How to do Leg Swings

  1. 1Stand tall beside a wall or rack and hold it with one hand for balance.
  2. 2Shift your weight onto one leg, brace your core lightly, and keep your torso upright.
  3. 3Swing the free leg forward and backward in a relaxed pendulum motion, letting the range increase gradually with each swing.
  4. 4Keep the movement controlled from the hip; do not arch your lower back or twist your torso to force height.
  5. 5After 10 to 15 swings, face the wall and swing the same leg side to side across your body, then switch legs and repeat both directions.

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Track Leg Swings in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.