Exercise guide
Side To Side Leg Swings
- Beginner
- Compound
- Timed hold
- Lower legs
This dynamic mobility exercise improves hip joint range of motion and flexibility in the adductors and glutes. It is highly effective as a warm-up to prepare the hip complex for heavy compound movements and athletic activity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a power rack or wall, placing both hands on the support at shoulder height for balance.
- Shift your weight onto your left leg, keeping a slight bend in the knee for stability.
- Lift your right foot slightly off the floor, positioning it in front of your standing leg.
How to do it
- Swing your right leg across the front of your body toward the left side in a fluid motion.
- Immediately swing the leg back out to the right side as far as your comfortable range of motion allows.
- Maintain a rhythmic tempo, exhaling as the leg reaches the peak of the outward swing.
- Complete the prescribed repetitions on one side before switching to the other leg.
Form checklist
- Keep your torso upright and chest facing the support; avoid twisting your hips.
- Maintain a soft bend in the standing leg to protect the knee joint.
- Focus on the movement coming purely from the hip joint rather than the lower back.
- Keep the swinging leg relatively straight but not locked out.
Pro tips
- Gradually increase the height of the swing as your muscles warm up rather than forcing maximum range on the first rep.
- Engage your core throughout the movement to stabilize the pelvis and prevent excessive spinal movement.
Make it harder
- Perform the exercise without holding onto a support to significantly challenge balance and core stability.
- Add light ankle weights to increase the resistance for the hip adductors and abductors.
Frequently asked
- What muscles does the side to side leg swings work?
- The side to side leg swings primarily targets the adductors and glutes, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the side to side leg swings?
- The side to side leg swings requires no equipment — just your body weight.
- Is the side to side leg swings good for beginners?
- Yes. The side to side leg swings is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 90 To 90 Knee ThrustIntermediate · adductors and glutes
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps