Exercise Tutorial: Leg Swings
Table of Contents
What Are Leg Swings
Leg Swings are a dynamic movement that helps to prime the Hip Flexors and legs for action. They are simple and easy to perform before a run or other physical activities, serving to boost your mobility and flexibility.
Leg Swings are a superb method to open up your hips and ready the body for movement. This easy-to-learn dynamic movement is excellent to perform pre-run and before any type of activity. Watch now to see how the Leg Swing can be executed efficiently within a small space at home!
How to Do Leg Swings
Leg Swings are a dynamic movement that contribute to the preparation of the Hip Flexors and legs for various physical activities. They can be performed by standing on one foot or by utilizing a wall or another support (such as a fence or pole) to ensure adequate space on both sides.
Position yourself beside your support so that one hand can hold onto it while the opposite hand rests on your hip. With your back upright and core engaged, begin to swing the leg furthest away from the support like a pendulum.
Initially, start slowly. As you warm up, you can gradually increase the height of your swing and its pace. The goal is to achieve your full range of motion at the hip, but be cautious not to swing to such an extent that your back starts to bend or your hips begin to rotate.
Leg Swing Form
When performing the Leg Swing, maintaining proper form is crucial. Many people prefer using a doorway or other support to stabilize the body during the exercise. Keep the torso upright and brace the core. This ensures the movement originates from your legs without moving the upper body. Start with smaller Leg Swings and progressively venture into a larger movement as your hip flexors warm up. Keep a slight bend in the stationary leg for stabilization.
Leg Swings Benefits
Leg Swings are a great exercise to increase the range of motion and mobility at the hip. The hip is a complex structure with multiple muscles and ligaments. Prolonged sitting may contribute to tight hip flexors which, over time, can become a significant problem. Thus, practicing hip mobility is crucial to the proper functioning and stability of the joint.
When hip mobility is compromised, movement can be severely limited, affecting performance. This underscores why dynamic stretching is vital for overall mobility and injury prevention.
Leg Swing Muscles Worked
Why Are Leg Swings Useful
The Leg Swing is considered a dynamic stretch. Dynamic stretches are excellent for preparing a specific muscle group for activity and enhancing mobility. Warming up muscles prior to physical activity is important to reduce the risk of injury. Dynamic stretching can also boost performance as your muscles are primed for action after the warm-up.
Leg Swing Variations
Lateral Leg Swings (Side Leg Swings)
Regression of the Leg Swing
Progression of the Leg Swing
Lateral Leg Swings (Side Leg Swings)
To perform a Lateral Leg Swing, stand directly in front of your support and place both hands on it. Keep one leg stationary and begin to swing the opposite leg laterally in front of you, crossing in front of the stationary leg. Remember to maintain a tight core and an upright back. Aim to keep your hips in line with the support in front of you to avoid any rotation. The Lateral Leg Swing also targets the muscles of your inner and outer thigh.
Regression of the Leg Swing
To regress the Leg Swing, limit the height of your swing! Maintain a range of motion that is comfortable for you. Remember, during this movement, your hips should not rotate and your back should remain upright.
Progression Of The Leg Swing
To progress the Leg Swing, enhance your range of motion. If you are swinging at your maximum range of motion, continue using this dynamic stretch in your routine to prevent injury and sustain your mobility.
Dynamic Leg Stretches
Various dynamic leg stretches can prepare your body for movement. Such stretches promote blood flow to the legs and reduce the risk of muscle injuries. Examples include Leg Swings, side shuffle, the karaoke exercise, and Frankenstein Walk.
Hip Swing
A Hip Swing is another term for a Leg Swing. It refers to the movement of the hips as you swing the leg. Both forward and lateral hip swings can help open up your hip flexors and warm up the lower leg muscles.
Pendulum Swing Exercise
The Pendulum Swing Exercise is a shoulder exercise often used for injury rehabilitation. There are different variations of the pendulum swing exercise, but the most popular variation involves standing. Stand beside a table or chair with the unaffected arm holding the structure.
Bend at the hips so that the affected arm hangs down towards the floor. Gradually shift your weight so that the arm naturally begins to swing side to side. Then shift your weight so that the arm swings back and forth. Lastly, let the arm swing in a circle. Each movement should last for 30 seconds. Repeat as needed throughout the day.
Forward Leg Swings
Forward Leg Swings involve the leg swinging back and forth. The supporting object will be beside the body, and you will swing the leg that is farthest away straight in front of you and then straight behind you.
Raised Leg Swings (Leg Swings Stretch)
The Raised Leg Swings (Leg Swings Stretch) begins in a quadruped position. Extend one leg straight out behind you and swing the leg towards the left and the right side of the body. Do not let the foot touch the ground and attempt to keep the leg level with the hips as you perform the movement.
Side To Side Leg Swings
Side to Side Leg Swings involve performing the Leg Swing across the front of the body. The support you are holding onto will be in front of the body, and the active leg will swing horizontally across the body.
