Front-to-Back Leg Swing
A standing dynamic drill that swings one leg forward and back to warm up the hamstrings and hip flexors through a growing range.
Primary muscles
- Hamstrings
- Hip Flexors
Secondary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
- Sets
- 1–2
- Reps
- 10–15 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing side-on to a wall or post with one hand on it for balance.
Stand tall on the inside leg with a slight bend in the knee.
Swing the outside leg forward and back like a pendulum.
Start with small swings and gradually increase the range.
Complete the reps, then turn around and switch legs.
Breathing: Breathe naturally and rhythmically with the swings.
Coaching tips
Stay tall through the torso
Let the swing grow gradually
Keep the standing foot planted
Common mistakes
Rounding the back to swing higher
Starting with maximum-range swings
Twisting the pelvis
Safety notes
Keep the swing controlled and within a comfortable range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.