Front-to-Back Leg Swing

A dynamic hip-mobility drill that swings one straight or softly bent leg forwards and backwards while the standing side stabilises the pelvis.

How to do it

1. Stand tall beside a stable support and shift the weight onto the inside leg.
2. Brace the trunk and lift the outside foot slightly from the floor.
3. Swing the free leg forwards through a comfortable range.
4. Let it travel back behind the body without arching the lower back.
5. Continue smoothly, then repeat with the other leg.

Tips

• Keep the torso tall and let the movement come from the hip.
• Use a small range first and increase it as the hip warms up.
• Keep the standing foot planted and the pelvis facing forward.

Muscles

Primary: Glutes (max), Hip flexors

Secondary: Hamstrings, Abs