warmup · beginner

Leg Swings (Forward/Back + Lateral)

A dynamic stretching drill that takes the hip through its full range of flexion-extension and abduction-adduction. The most effective dynamic warm-up for hip mobility before running.

  1. 01Stand next to a wall or post, holding it lightly for balance.
  2. 02Forward/Back: Swing one leg forward and backward in a pendulum motion, keeping the leg relatively straight.
  3. 03Gradually increase the range of motion with each swing — let momentum build naturally.
  4. 04Perform 15-20 swings, then switch legs.
  5. 05Lateral: Face the wall and swing one leg across the body (adduction) and then out to the side (abduction).
  6. 06Keep your torso stable — the movement should come from the hip, not from swaying the body.
  7. 07Perform 15-20 lateral swings per leg.
Why it matters

Leg swings dynamically warm up the hip joint through its full range of motion without the neural inhibition caused by static stretching. Forward/back swings prepare the hamstrings and hip flexors for the running stride, while lateral swings activate the adductors and abductors that stabilise the pelvis. This is the single best dynamic warm-up drill for runners because it addresses all planes of hip motion in under 2 minutes.