Omkin
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Dynamic Warm-UpWarm-up1 × 30 s per side

Leg Swings

Dynamically open the hips and hamstrings before squats, lunges and leg raises.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 30 s per side
Target areas
Hips, Hamstrings, Glutes
Equipment
wall

How to do it

  1. 1Stand tall beside a wall and rest one hand on it for balance.
  2. 2Swing the outside leg forward and back like a pendulum, keeping the torso upright.
  3. 3Start with small swings and let the range grow with each rep.
  4. 4Turn to face the wall and swing the leg side to side, then switch legs.

BreathingBreathe naturally; do not hold the breath during the swings.

CautionControl the swing; never force the leg higher than is comfortable.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.