Side Leg Swings

Beginner Level of Difficulty

The side leg swing is a dynamic warm-up exercise that helps to loosen up the hips.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

side leg swings - step 1

Step 1

Stand a few feet away from the wall and have both hands on the wall at about shoulder height.

side leg swings - step 2

Step 2

Stand on one leg and gently swing the other leg as high as you can. Stay loose and relaxed and don't hold any tension in your lower trunk.

side leg swings - step 3

Step 3

Swing for the recommended number of reps and then switch sides and repeat.