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Adductors · Beginner

Leg Swing Lateral

Dynamic side-to-side hip mobility drill for the adductors and abductors.

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Leg Swing Lateral demonstration

Exercise overview

Training details

AdductorsAbductorsGlutes

Equipment

Bodyweight

Sets × reps

2 × 15 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall beside a stable support and hold it lightly with one hand.
  2. 02Shift onto the supporting leg and keep that knee soft.
  3. 03Swing the free leg out to the side and then across the front of the body.
  4. 04Keep the torso upright and the pelvis controlled while allowing the hip to move freely.
  5. 05Build the range gradually, complete the repetitions, and then switch legs.

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Variations

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Alternatives

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