Mobility, warm-up & recovery · Dynamic warm-up · Beginner · ~1 min

Leg swings

Dynamic hip mobility (front-back and side-to-side) before lunging and wide movement.

▶ 3. Leg Swings - Active Warm-Up - Fully Fit by Runner's World — 3v (YouTube)

More videos: Side Leg Swings - Dynamic running warm up (Spire Injury Clinic) · Leg Swinging (Institute of Sports and Spines)

Starting position

Stand side-on to a wall, hand on the wall.

How to do it

1. Swing the outside leg forward and back, gradually increasing range.
2. Then face the wall and swing side to side.
3. Switch legs.

Technique cues

• Relaxed swing
• Tall torso

Common mistakes

• Forcing the range
• Twisting the trunk

Easier

Smaller swings.

Harder

Without support (balance challenge).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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