Open Exercise

Development draft, v0. Formats and IDs may change.

Catalogue

Front-to-Back Leg Swing

oec:front-to-back-leg-swing

A dynamic lower-body mobility exercise that swings the leg through sagittal hip flexion and extension to prepare the hips and legs for activity.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Leg Swings (Front–Back), Forward and Backward Leg Swing, Sagittal Leg Swing, Front to Back Leg Swing

How to do it

Setup

  1. Stand tall on one leg next to a sturdy wall, post, or rack.
  2. Place the nearest hand lightly against the support for balance.
  3. Keep the standing leg slightly soft at the knee and brace your core.

Movement

  1. Swing the free leg forward in a smooth, pendulum-like motion, elevating the foot comfortably.
  2. Allow the leg to swing naturally back through the starting position and extend behind you.
  3. Gradually increase the range of motion as your tissues warm up, maintaining a stable, upright torso.
  4. Complete the desired repetitions, then switch sides.

Breathing

Breathe rhythmically and continuously, exhaling gently as the leg swings forward and inhaling as it swings back.

Cues

  • Move from the hip, not the lower back.
  • Stand tall on the support leg.
  • Keep the swing fluid and controlled.

Common faults

Excessively arching or rounding the lower back to force higher swings.
Brace the abdominals and limit the leg swing to the range your hips can achieve without spinal movement.
Swinging aggressively with rigid momentum rather than controlled rhythm.
Start with smaller, relaxed swings and build amplitude gradually without forcing end-range bounce.

Safety

  • Ensure ample clear space in front and behind you so your foot does not hit any objects.

Muscles

  • Iliopsoas prime mover
  • Gluteus maximus prime mover
  • Hamstrings synergist
  • Rectus femoris synergist
  • Gluteus medius stabilizer
  • Rectus abdominis stabilizer

Joints

  • Hip: Flexion, Extension
  • Lumbar spine: Isometric stabilization

Details

Movement
Mobility drill, Swing, Stretch
Modality
Mobility, Flexibility
Mechanics
isolation
Force
not applicable
Laterality
unilateral
Kinetic chain
open
Level
beginner
Equipment
None
Record
Repetitions; or Duration
Load
none

Related

Sources

This record: CC-BY-SA-4.0.

Data

front-to-back-leg-swing.json