Leg Swings (How To, Muscles Worked, Alternatives)

Standing Leg Swings

Standing Leg Swings are a dynamic mobility drill that helps loosen up the hips, hamstrings, glutes, and adductors. Performed while standing and swinging one leg at a time, they’re commonly used before lower-body workouts or running sessions to prep the body for movement.

This drill increases range of motion and activates key muscles through controlled, rhythmic swings.

Primary Muscles Worked: Hip Flexors, Glutes, Hamstrings, Adductors
Secondary Muscles Worked: Core, Calves
Equipment Needed: None (use a wall, rig, or post for balance)

How To Do Leg Swings

Step-by-Step Instructions

Set-Up:
- Stand tall next to a wall, squat rack, or sturdy object for support.
- Keep your posture upright and your core engaged.
- Start by shifting your weight to one leg, keeping a soft bend in the standing knee.
Front-to-Back Leg Swings:
- Swing the opposite leg forward and backward in a straight line, starting small and gradually increasing range.
- Keep the movement smooth and controlled—don’t force the leg higher than your mobility allows.
- Complete all reps on one side, then switch legs.
Side-to-Side Leg Swings:
- Turn to face the support and swing one leg side to side across your body (like a pendulum).
- Focus on keeping your upper body still and using your hip to guide the movement.
- Complete all reps on one leg before switching sides.
Tips for Proper Form:
- Keep your torso upright—don’t lean or twist.
- Use your core to stay stable as your leg moves.
- Breathe naturally and stay relaxed through the movement.

Key Benefits

Improves dynamic flexibility in the hips, hamstrings, and groin.
Activates key muscles used in squats, lunges, running, and jumping.
Great prep for athletic movement or mobility-focused warm-ups.

Modifications and Variations

Easier Option:
- Keep the swing range smaller and slower, especially if mobility is limited.
- Focus on control over speed.
Harder Option:
- Perform without holding onto a support to challenge balance.
- Increase speed slightly once control is mastered.

Common Mistakes

Leaning or Rotating the Torso: Keep your upper body stable and let the leg do the work.
Swinging Too Aggressively: Don’t force the leg higher than it wants to go—mobility improves with consistency, not force.
Lack of Control: Avoid letting the leg whip—stay smooth and rhythmic.

Reps and Sets Recommendations

For Warm-Up: 10–15 swings per leg (each direction).
For Mobility: 2–3 rounds of 15–20 reps per leg with a focus on smooth range.
Before Explosive Workouts or Runs: 1–2 rounds of both variations to prep hips for full range.

Leg Swing Alternatives

If, for whatever reason, you need an alternative to Leg Swings – here are a few exercises you may be able to use as an alternative.

Supine Straight Leg High Kicks

Supine simply means lying on your back and straight leg high kick is pretty similar to a Front to Back Leg Swing. Lay on your back with one leg bent, foot flat on the floor and the other leg straight on the ground.

Lift the straight leg (under control) as high as possible and then lower back down.

Iron Cross

If Supine Straight Leg High Kicks are a replacement for Front to Back Leg Swings, then Iron Crosses can replace the Side to Side Leg Swing.

Lay on your back with legs straight on the ground. Lift one leg up to 90 degrees and then reach it across the body. Tap the toe to the floor and then reach the leg to outside of the body and tap the foot against the ground there as well.

Follow the same path back to the start and then repeat.