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Lateral Leg Swing
Bodyweight dynamic mobility exercise that swings one leg side-to-side across the body to improve hip flexibility and activate abductors, adductors, and flexors; commonly used in warm-ups for lower body activities or sports.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abductors, Adductors
Secondary Muscles
Quads, Hamstrings, Abs
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbductors
9/10Glute Medius
Adductors
9/10Adductor Longus, Adductor Magnus
Hip Flexors
7/10Iliopsoas
Glutes
6/10Glute Max
Quads
4/10Rectus Femoris
Hamstrings
3/10Abs
3/10Calves
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall next to a wall or sturdy object for balance support. Shift weight onto one leg with a slight knee bend, keeping the other leg relaxed.
- Lift swinging leg slightly out to the side with hip control.
- Swing leg outward away from body as far as comfortable.
- Allow leg to swing inward across midline engaging inner thigh.
- Continue pendulum motion smoothly without momentum.
- Maintain upright torso and engaged core throughout.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Keep torso upright
- Use hip muscles to drive
- Swing smoothly like a pendulum
- Engage core for stability
- Slight bend in standing knee
Breathing
Breathe naturally and steadily throughout the swings, exhaling on the outward swing.
Tempo
2-0-2
Range of Motion
Swing leg outward to a comfortable height without forcing, crossing midline slightly past standing leg; avoid excessive arching or twisting.
Safety
Safety Notes
- Avoid jerky or forceful swings to prevent strain
- Do not push past comfortable range to avoid injury
- Engage core to protect spine
- Stop if sharp pain in hips or knees occurs
- Ensure clear space to avoid collisions
Spotting
No spotting required; use wall for self-support if needed for balance.
Common Mistakes
- Jerking movements with momentum
- Locking standing knee
- Twisting torso instead of hips
- Forcing beyond comfortable range
- Leaning on support excessively
When to Avoid
- Acute hip or knee pain
- Recent hip or knee injury
- Balance impairments without support
Flexibility Needed
- Basic hip flexibility
- Adequate standing balance
Build Up First
- None required
Also known as
Side Leg Swing, Lateral Hip Swing, Side-to-Side Leg Swing
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Dumbbell Leaning Single-Arm Lateral Raise
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