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Hip Flexors · Beginner

Leg Swings Linear

Dynamic forward-and-back hip mobility drill for the hip flexors, hamstrings, and glutes.

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Leg Swings Linear demonstration

Exercise overview

Training details

Hip FlexorsHamstringsGlutes

Equipment

Bodyweight

Sets × reps

2 × 15 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand beside a wall or rack and use one hand for light balance.
  2. 02Shift onto one leg with the supporting knee softly bent.
  3. 03Swing the free leg forward and backward from the hip in a straight path.
  4. 04Keep the torso tall and avoid arching the back or bending excessively at the waist.
  5. 05Increase the range gradually, complete the repetitions, and then change legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTin SoldiersRelated variationHigh Leg Swing Kick

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch StretchComparable substituteAssisted Front Split StretchComparable substituteHurdler StretchComparable substituteLying Hamstring Stretch with Band

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