Leg Swings

A two-part dynamic stretch for the hip flexors, hip extensors, hip adductors, and hip abductors

Tags: middle school, stretches & strength, dynamic stretches



Forward Leg Swings:

  1. Brace the body against a wall or other support by holding one arm out to the side at shoulder height.
  2. Start with both feet directly under the hips and then swing the inside leg forward and backward.
  3. Gradually increase the range of motion until the leg swings as high as it will comfortably go.

Side Leg Swings:

  1. Facing a wall or other support, brace the body with both arms outstretched and shoulder-high.
  2. Swing one leg to the side of the body, extending to a comfortable height.
  3. Swing the leg back crossing in front of the body.
  4. Increase the range of motion gradually until reaching the maximum comfortable height.

Performance Points:

  • Keep the body stable and balanced.
  • Swing the legs fluidly without bouncy or jerky actions.
  • Stand upright, keeping the back straight.
  • A slight forward lean is okay during Side Leg Swings, but avoid bending forward at the waist or rounding the back.
  • While both legs should be fairly straight, the knees shouldn't be locked.

Training Specifics:

Duration / Reps: For both exercises, 10 swings with each leg

When: During the pre-workout, warm-up routine

You Need: A wall or other support for balance


  • Warms up and stretches the hip flexors, hip extensors, hip adductors, and hip abductors

Other Stretches & Strength Videos