Mobility: "Leg Swing"

               
Straight up & back followed by front diagonal.

           
Side 90° followed by back diagonal.

OBJECTIVE: Open hips & improve hip stability.

1. Stand upright with feet close together.

2. Assume 1-leg balance stance then swing one leg up and back with knee and leg straight; repeat; change angle of swing. 

3. Do all reps with one angle before changing positions i.e. straight up and back, front 45°, side 90°, back 45° then go to other leg.

4. Perform 3-5 reps for each angle on each leg.

Tips: A good exercise for easing into hip mobility and hip stability work.  If you can't balance with the dynamic swinging, just hold onto a doorway or pole.  You can also limit the range of motion and speed a bit to make it easier.  For more challenging work, kick the leg higher and faster with greater range of motion.

• This is a highly recommended exercise for increasing the stability of the hips which will then help minimize or eliminate knee problems, etc.  It also makes a great dynamic warm-up exercise before running or hard leg workouts.  If you have problems with the Drop Lunge in the Dynamic Warm-Ups, the Leg Swing would be a good substitute.  The main problem I see with this one is that people don't have enough balance or hip stability to stay upright when they start dynamically swinging the leg--but just modify by holding onto something until you have enough capability to do it on one foot and leg.

• Mobility Exercises (Directions)
• Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 5-28-05)

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