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Front-to-Back Leg Swing

BeginnerMobilityTier T1

Stand side-on to a wall with one hand on it. Swing your other nearly straight leg forward to about hip height, then back behind you, keeping your trunk upright. You may feel a gentle stretch at the front of the hip and the back of the thigh.

Targets: Hip

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your hip, knee or back, or unsteadiness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with your left side about a forearm length from a wall and put your left hand flat on the wall at shoulder height.
  • Shift your weight onto your left leg with a soft knee and lift your right foot just off the floor under your hip.
  1. Man standing on his left leg beside a wall with his left hand on it and his right foot just off the floor.

    Step 1 of 5

    Stand on your left leg, hand on the wall, right foot just off the floor.

  2. Man beside a wall swinging his straight right leg forward to about hip height, left hand on the wall.

    Step 2 of 5

    Swing your straight right leg forward and up to about hip height.

  3. Man standing on his left leg beside a wall with his left hand on it and his right foot just off the floor.

    Step 3 of 5

    Stand on your left leg, hand on the wall, right foot just off the floor.

  4. Man beside a wall with his straight right leg swung back behind him and his trunk upright.

    Step 4 of 5

    Let your right leg swing back behind you, trunk upright.

  5. Man standing on his left leg beside a wall with his left hand on it and his right foot just off the floor.

    Step 5 of 5

    Stand on your left leg, hand on the wall, right foot just off the floor.

What you should feel

You may feel a gentle stretch at the front of the right hip and the back of the right thigh, and the left hip working to keep you steady.

Breathing

  • Breathe steadily and naturally throughout; do not hold your breath.

Safety Information

This drill swings your leg through a wide hip movement while you stand on the other leg; if you have a hip, knee or back problem, have had recent hip or knee surgery, or have trouble with balance, ask a health professional before trying it. Keep a hand on a wall, start with small, slow swings and let them grow only as far as feels easy, without forcing the range. Stop if it hurts your hip, knee or back, or if you feel unsteady. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.