🦴 Leg Swings (Forward & Lateral)
The Leg Swings (Forward & Lateral) is a beginner hip exercise that targets the hip flexors, hamstrings, adductors, and glute med. Dynamic warm-up swinging the leg forward/back, then side-to-side. Opens hips and primes the legs for running. It's commonly prescribed during rehabilitation for ACL Reconstruction, IT Band Syndrome, and Hip Bursitis, and for general conditioning. Below is how to perform the Leg Swings (Forward & Lateral) with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Leg Swings (Forward & Lateral)
- Strengthens and activates the hip flexors, hamstrings, adductors, and glute med
- Improves mobility
- Improves flexibility
- Supports recovery and rehab for ACL Reconstruction, IT Band Syndrome, and Hip Bursitis
- Great for general conditioning and everyday strength
- Can be done with simple equipment (wall)
- Performed standing, so it's easy to set up
How to do the Leg Swings (Forward & Lateral)
- Stand next to a wall, hand on it for balance
- Swing one leg forward and back like a pendulum (10-15 swings)
- Switch direction: swing the same leg side to side across your body
- Keep torso stable — movement comes from the hip
- Switch legs
How many reps & sets
A common starting point is 2 sets of 12 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Start with small swings, build up
- Keep core engaged
- Great right before a run
Muscles worked
Hip flexors, Hamstrings, Adductors, Glute med
When to be cautious
- Acute hip pain
Who should do the Leg Swings (Forward & Lateral)?
The Leg Swings (Forward & Lateral) is often included in programs for people recovering from ACL Reconstruction, IT Band Syndrome, and Hip Bursitis, as well as anyone training for general conditioning, and for anyone wanting to strengthen the hip. It's rated beginner.
Leg Swings (Forward & Lateral) — FAQ
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