Lateral Leg Swing

A dynamic hip-mobility drill in which one leg swings across the body and out to the side while the standing leg and trunk remain controlled.

How to do it

1. Stand tall and brace the trunk, using a stable support if needed.
2. Shift the weight onto one leg and lift the other foot slightly from the floor.
3. Swing the free leg across the front of the body.
4. Reverse the motion and swing it out to the side through a comfortable range.
5. Continue smoothly, then change legs.

Tips

• Keep the pelvis facing forward instead of rotating with the swinging leg.
• Use a range you can control without leaning the torso.
• Let the movement grow gradually rather than forcing the first repetition.

Muscles

Primary: Abductors, Adductors

Secondary: Glutes (medius), Hip flexors