If you’ve ever seen someone at the gym or in the park swinging their leg back and forth like a human pendulum, you’ve likely witnessed one of the most underrated warm-up exercises: leg swings.

This simple, dynamic movement can play a powerful role in prepping your body for action and preventing injury. Whether you’re working with a virtual personal trainer or one of our in-home personal trainers, leg swings are often one of the first things our team members will have clients do before diving into a workout.

In this post, we’ll explore what leg swings are, why they’re so effective, and how to do them properly.

How to do Leg Swings

THE BASICS

Leg swings are a dynamic warm-up exercise that involves swinging one leg in a controlled motion. There are two primary variations: front-to-back leg swings (these target the hip flexors, hamstrings, and glutes), and side-to-side leg swings (these focus on the hip abductors, adductors, and obliques). You can see trainer Liz demonstrating leg swings here. 

While they may look simple, leg swings are incredibly effective at priming the lower body for movement, increasing range of motion, and improving flexibility in key muscle groups.

THE PURPOSE OF LEG SWINGS

Unlike static stretches that are held in one position, leg swings are dynamic, meaning they involve movement. Their primary purpose is to warm-up muscles and joints before exercise, activate the hip and core stabilizers, enhance mobility through dynamic range of motion, and reduce injury risk by preparing the body for the intensity of the workout ahead.

They’re particularly valuable before running, jumping, squatting, or performing any exercise that heavily involves the lower body.

THE BENEFITS OF LEG SWINGS

Leg swings encourage your hips to move through their full range of motion, which is essential for safe and effective movement in squats, lunges, and other lower-body exercises. The swinging motion also increases blood flow to the lower body, helping muscles and joints warm up faster than static stretching alone. Cold, tight hips are more prone to strains, so by gently warming up the muscles and mobilizing the joints, leg swings help decrease your risk of injury during more intense activities. “Poor hip mobility isn’t just about feeling stiff. It can negatively impact your low-back health since your back often compensates for tight hips. It can also affect your knee alignment as hip issues can create a domino effect down to your feet. Healthy hips are important not only for athletic performance, but also for performing daily activities like getting up from a chair, climbing stairs, sitting down on the floor, picking up your kids, walking your dog and saving yourself from falls” (Today, 2025).

On top of taking care of your hips, because you’re moving one leg at a time, your core and stabilizing muscles are forced to engage to maintain balance. This is great for overall coordination and proprioception. “Maintaining good balance as you age and learning about fall prevention can help you get around, stay independent, and carry out daily activities” (National Institute on Aging, 2022).

Lastly, leg swings require no equipment and can be done anywhere: whether you’re working with one of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa, or one of our virtual personal trainers.

APPLICATION

“A good warm-up before a workout widens your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for the best flexibility and efficiency” (American Heart Association, 2024). We may tailor the range or tempo of the swings based on your mobility level, fitness goals, or type of workout. For clients who struggle with balance or are recovering from injury, our in-home and virtual personal trainers may modify leg swings by adding support (like using a wall or chair) and focusing on control. Over time, the intensity and range of the swings can be increased to continue improving mobility and flexibility.

During initial client intakes, leg swings can also be used as an assessment tool to evaluate hip and pelvic alignment, mobility, and muscle tightness. Because these swings are low-impact and modifiable, they’re suitable for nearly all fitness levels.

HOW TO DO LEG SWINGS

(Click here for a video demonstration!)

Front-to-Back Leg Swings: Stand tall next to a wall or sturdy object for balance. Swing one leg forward and backward in a straight line, keeping the movement smooth and controlled and your joints facing forward. Keep your core engaged, avoid arching your back, and don’t force the range; let your body naturally loosen up. Perform 10–15 swings per leg.

Side-to-Side Leg Swings: Face a wall or support and place your hands lightly on it. Swing one leg across your body and out to the side, forming a horizontal arc. Keep your hips square and your upper body stable, and don’t lean or twist through your torso. Perform 10–15 swings per leg.

For both variations: always start slow and increase the swing’s range as your body warms up.

OUR TIPS

Leg swings are best used as part of a dynamic warm-up before cardio sessions (like running or biking), lower-body strength workouts, HIIT, plyometric routines, or sports. While they’re not ideal for cooldowns, they’re a staple before any lower-body movement.

CLOSE

Leg swings are simple but powerful. They warm up the body, activate key muscles, and improve mobility, all without the need for equipment or a complex set-up. The next time you’re getting ready to exercise, take a few minutes to practice leg swings. Your hips, knees, and hamstrings will thank you.

Looking for expert guidance on how to build a smart, goal-oriented fitness plan? Our in-home and virtual personal trainers can help tailor every aspect of your routine to your unique needs. Click here to request a free initial session with one of our team members, today!