Forward & Back Leg Swings
Forward & Back Leg Swings are a dynamic mobility exercise designed to loosen the hips and improve range of motion before lower-body training. This movement specifically targets the hip flexors and hamstrings, preparing the muscles for explosive activities like running or squatting.
Iridium schedules this dynamic drill according to your warmup preferences, typically placing it before lower-body compounds to prime the hip flexors and hamstrings. If your session has strict time constraints, the programming logic prioritizes your working sets and may condense or omit this mobility work to fit your schedule.
Form Cues
- Stand tall and hold a stable object for balance
- Engage your core to keep your torso upright
- Swing your leg from the hip socket in a fluid pendulum motion
- Keep the swinging leg relaxed but straight
- Maintain a neutral spine throughout the movement
- Don't arch your lower back aggressively on the backswing
- Don't rotate your torso to create momentum
- Don't lock the knee of your standing leg
- Don't swing so high that you lose your posture
Common Mistakes
- Arching the lower back
- Twisting the hips or torso
- Bending the knee excessively
- Looking down at feet
- Forcing range of motion past comfort
Muscles Worked
This exercise primarily targets the hip flexors during the forward swing and the hamstrings and glutes during the backward extension. It serves as an active stretch that dynamically warms up the quadriceps and improves blood flow around the hip capsule without causing fatigue.
Primary
Secondary
Get Personalized Coaching for Forward & Back Leg Swings
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.