Leg Swings Movement Prep
leg swings warm-up
2 unhurried rounds
6-8 controlled Leg Swings reps per side
6 controlled High Knees reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
Leg Swings — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Leg swings dynamically prepare the hips for running, squatting, and lunging. Front-to-back swings target flexion and extension, while lateral swings prepare the inner and outer hip. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Leg swings dynamically prepare the hips for running, squatting, and lunging. Use Leg Swings before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
Watch Leg Swings Technique
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How To Do Leg Swings
PureGym · reviewed 2026-08-06
Muscles Worked
Hip flexorsHamstringsAdductorsGlutes
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Leg Swings to prepare hip flexors and hamstrings before sessions that include High Knees, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Leg Swings if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: using momentum that twists the pelvis. |
| Scaling | Use a smaller swing with both hands supported. |
How to Do the Leg Swings
1
Stand beside a wall and hold it lightly.
2
Swing one leg forward and backward from the hip.
3
Turn to face the wall and swing the same leg side to side.
4
Keep the torso quiet, then repeat with the other leg.
Common Mistakes
✕
Using momentum that twists the pelvis.
✕
Swinging into a painful or pinching range.
Coaching Tips
✓
Start small and let the range grow gradually.
✓
Keep the standing leg soft, not locked.
Scaling Options
Easier / Beginner
Use a smaller swing with both hands supported.
Harder / Advanced
Perform controlled swings without holding a support.
Warm-Up Examples
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Leg Swings Readiness Flow
pre-workout leg swings
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Leg Swings reps per side
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Leg Swings feel?
During Leg Swings, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
Build a Session Around Leg Swings
Use the generator to create a complete workout with an appropriate warm-up, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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