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Side to Side Leg Swings
Beginner - - Compound
Targeted Muscle Group
Upper Legs
Lower Legs
Recommended Equipment
Body Only
How to do it
Side to side leg swings are another effective dynamic warm-up exercise that targets the adductors (inner thigh muscles) and abductors (outer hip muscles).
Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. If necessary, you can use a wall or a sturdy object for support to help maintain your balance during the exercise. Begin by swinging one leg across your body to the opposite side in a controlled motion. Keep your knee straight but not locked, and aim to swing your leg as high as is comfortable.
After swinging your leg across your body, smoothly return it to the starting position in the center of your body. Swing Leg to the Opposite Side: Next, swing the same leg out to the side away from your body in a controlled motion. Keep your knee straight but not locked, and aim to swing your leg as high as comfortable. After swinging your leg out to the side, smoothly return it to the starting position in the center of your body.
After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate.
While swinging your legs, keep your upper body stable and avoid leaning excessively to one side. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg across your body or out to the side, and exhale as you return it to the starting position.
As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining. Aim to perform 10-15 repetitions on each leg for a total of 2-3 sets. Adjust the number of repetitions and sets based on your fitness level and individual needs.
