Lateral Leg Swing

Muscle Groups Involved

Adductors - Primary
Glutes - Primary

Highlights

Stand tall with a braced core.
Use a wall for balance if needed.
Swing your leg while keeping it straight.
Be sure to cross your standing leg.

Description

The Lateral Leg Swing is a common warm up exercise used to mobilize the hips and stretch the glutes and adductors. To perform the Lateral Leg Swing start in a standing position with your abs braced

The Lateral Leg Swing is a common warm up exercise used to mobilize the hips and stretch the glutes and adductors. To perform the Lateral Leg Swing start in a standing position with your abs braced. Begin the movement by bringing one leg out to your side. Allow the leg to swing back in front of your body, crossing your supporting leg. Reverse the movement and swing your leg back higher up into abduction. Keep your knee straight while swinging back and forth, being careful not to kick your standing leg. Perform for the desired amount of time or number of repetitions before switching sides.

Common Mistakes

Do not cheat by bending your knee instead of increasing your range of motio

Do not cheat by bending your knee instead of increasing your range of motion. Do not push through pain or around tight areas. Do not kick your standing leg. Do not round or arch your back or side bend to the side to cheat your range of motion.

Pro Tips

Hold onto a wall or other stationary object to improve balance so you can f

Hold onto a wall or other stationary object to improve balance so you can focus on relaxing and improving the range of motion of the swing.

Purpose

The Lateral Leg Swing is a great no equipment needed option for warming up

The Lateral Leg Swing is a great no equipment needed option for warming up your hips, glutes, and adductors prior to athletic activity.

Form

Your spine should be neutral throughout the movement. Your leg should be st

Your spine should be neutral throughout the movement. Your leg should be straight with a locked knee. Your moving leg should move in front of your body and come up and out to your side.