# Leg Swings

Stand on one leg and swing the other freely front to back, letting the hip
open and close through a growing range. A dynamic mobility drill that loosens
the hips, hamstrings, and hip flexors before squats, running, or lower-body
work.

- **Category:** Mobility / warm-up
- **Type:** Dynamic mobility
- **Targets:** Hip mobility, hamstrings, hip flexors
- **Prescription:** 10–12 swings per leg, building range gradually
- **Defaults:** 2 × 10 bodyweight

## Setup

Balance on one leg, standing tall. Rest a hand on a wall or rail for support
if you need it, and let the working leg hang loose.

## Execution

1. Swing the free leg forward to a comfortable height, keeping it fairly
   straight.
2. Let it swing back through under the hip and behind you.
3. Keep the torso upright and quiet — the motion is all at the hip.
4. Swing smoothly for the set, then switch legs.

## Cues

- Move from the hip; don't heave with the low back.
- Start with small swings and let the range grow rep by rep.
- Stay tall — resist the urge to fold forward as the leg swings back.

## Common Mistakes

- Arching and rounding the spine to fling the leg higher.
- Swinging so hard you lose balance and the motion turns jerky.
- Twisting the torso instead of keeping it square and still.

## Progression

Add side-to-side swings across the body once front-to-back feels smooth, and
gradually widen the arc as the hip warms up.