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Mobility: "Leg Swing"

Leg Swing-1    Leg Swing-2    Leg Swing-3    Leg Swing-4   
Straight up & back followed by front diagonal.

Leg Swing-5    Leg Swing-6    Leg Swing-7    Leg Swing-8
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.

Exercise Figure 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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