Primary muscles: Hips
Secondary muscles: Hamstrings, quads, calves
Equipment: No equipment
FORWARD LEG SWINGS INSTRUCTIONS
1. Stand straight with your feet hip-width apart and hold onto a wall.
2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.
3. Switch sides and repeat until set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your abs tight, your upper body stable and maintain a steady and deep breathing pattern. Actively use your muscles to swing the legs and, with each swing, take your leg closer to its full range of motion. Keep the movement fluid and swing the leg as high as you can without losing form.
Forward leg swings are a great dynamic stretching exercise. The purpose of this exercise is to warm up and stretch the hip muscles and the hip joint. This movement helps to prevent injuries and also reduces pain in the hip area.
SETS AND REPS
You should do this exercise at the end of your warm up routine or at the beginning of a lower body workout. Do 10 to 20 repetitions on each side or complete a set of 20 to 30 seconds. Pair it with the lateral leg swings for a complete thigh stretch.
To calculate the number of calories burned doing forward leg swings, enter your weight and the duration of the exercise: