Lateral Leg Swing
Improve hip mobility with Lateral Leg Swings! This dynamic exercise warms muscles & boosts flexibility. Hold support for balance.
The Lateral Leg Swing mainly works the hip adductors (inner thighs) and core, with help from the quads and hamstrings. No equipment needed: it uses just your bodyweight.
Lateral Leg Swing Muscles Worked
Primary
Hip Adductors; Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Hamstrings
Lateral Leg Swing Variations and Alternatives
How to do the Lateral Leg Swing
Stand upright next to a stable object or support structure (e.g., a wall, squat rack, or chair) that you can hold onto for balance.
Place one hand on the support for stability and stand with your feet together.
Shift your weight onto your inside leg, which is closest to the support.
Begin by swinging your outside leg forward and backward in a comfortable range of motion, gradually increasing the range to what is comfortable.
After a set of forward and backward swings, change direction to swing the same leg side to side across the front of your body, going as far out to the side and across as comfortably possible.
Keep your torso upright and core engaged throughout the exercise.
Perform the required number of swings (e.g., 10-20 swings) before switching legs and repeating the process.
Remember to perform the exercise in a controlled manner and to only swing your leg as high or wide as is comfortable to avoid injury. This exercise is typically used as part of a warm-up to prepare the muscles and joints for more intense activity.
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Lateral Leg Swing FAQs
What muscles does the Lateral Leg Swing work?
The Lateral Leg Swing mainly works the hip adductors (inner thighs) and core, with help from the quads and hamstrings. The main muscles are the hip adductors and iliopsoas.
What equipment do you need for the Lateral Leg Swing?
None. The Lateral Leg Swing is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lateral Leg Swing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lateral Leg Swing variations and alternatives?
Similar exercises include the Leg Swing, Dynamic Leg Swing, Standing Arm & Hip Frontal Sway Rotation and Wall-Supported Front-Leg Swing.
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