How to do a Lateral Leg Swing
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lateral Leg Swing
Instructions for Proper Form
Lateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
- Stand about a forearms’s length away from a wall.
- Place both hands on the wall for support.
- Shift your weight to one leg.
- Raise the other leg out to the side, keeping your toes pointed at the wall.
- Swing that long past your midline and through to the other side, like a pendulum.
- Reverse the direction, and use the momentum from the swing to kick your leg back out to the side.
- You should feel this in your abductors and groin.
- Switch legs and repeat.
Alternatives & Variations to Lateral Leg Swing
1. Standing Hip Circle
2.4 mSCORESWAPPED 136 TIMESStanding Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.
2. Standing Hip Flexor Stretch
1.9 mSCORESWAPPED 123 TIMESStanding Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.
3. Prone Hip Circle
4.8 mSCORESWAPPED 80 TIMESThis exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.
4. Kneeling Hip Flexor Stretch
2.6 mSCORESWAPPED 66 TIMESKneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.
5. Prone Hip Circles Forward
6.9 mSCORESWAPPED 53 TIMESA dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.
6. Shin Box Hip Flexor
10.1 mSCORESWAPPED 37 TIMESShin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.
7. Hurdle Step Over
6.7 mSCORESWAPPED 25 TIMESHurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.
8. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 23 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
9. Clam
43.8 mSCORESWAPPED 22 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
10. Standing Hip Abduction
70.2 mSCORESWAPPED 16 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors