Back Forward Leg Swings
Standing on one leg beside a support, swing the other straight leg forward and back through the hip's full range; a dynamic warm-up for the hip.
How to do it
Setup
Side-on to a rack or rail, one hand on it, standing tall on the near leg.
Steps
- Swing the free leg forward, knee straight.
- Let it swing back behind you without arching the back.
- Build the range over a few swings; switch legs after the set.
Common mistakes
Torso rocking with the leg: the trunk stays tall, only the hip moves. Arching the lower back on the back swing: stop where the pelvis stays still. Flinging to full height at once: grow the range swing by swing.
Breathing
Steady with the rhythm.
