Forward and Backward Leg Swings

Forward and backward leg swings are a dynamic warm-up for the lower body that improves hip mobility and prepares the body for physical activity. This exercise also increases core stability and balance.


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    Stand tall with your feet flat on the floor and your hands on your hips or with your one hand gripping the back of a chair for balance.
  2. Forward and Backward Leg Swings
    Lift one straight leg up and swing it straight forward and then backward in a controlled pendulum-like fashion. Return to the starting position.

Trainer’s Tips

  • Avoid swinging your leg too hard or too far out in front of you. Always keep the swing under control.
  • Avoid hyperextending your lower back when swinging your leg backward. Keep your core tight to reduce the risk of injury.