Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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 is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsHamstringsAdductorsGlutes
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep leg swings mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Leg Swings in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Leg Swings feel?
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.
Build It Into a Workout
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