Leg Swings (Front-to-Back)

What you'll gain

• Takes the hamstrings and hip flexors through a running-like range.

• The side view makes hip travel easy to coach in an app loop.

• Needs no equipment beyond a wall, so it fits field warm-ups.

Step-by-Step Instructions

1. 1

   Stand in profile next to a wall and place the inside hand on it for balance.

2. 2

   Shift onto the far stance leg with a soft knee and a quiet torso.

3. 3

   Swing the near leg forward from the hip without kicking the knee straight and locked.

4. 4

   Let the same leg swing back past the stance leg under control.

5. 5

   Keep the toes pointing forward and the pelvis from twisting.

6. 6

   Build range as the hip warms, then switch sides.

Common Mistakes

• Arching the low back on the backswing instead of moving from the hip.

• Letting the working toes turn out so the swing becomes a circular kick.

• Leaning on the wall so heavily that the stance hip collapses.

• Starting at full height before the tissue is ready.

About This Exercise

Front-to-back leg swings are the sagittal pendulum. You stand in profile, inside hand on a wall, and swing the outside leg forward and back in a straight line. The hip travels from flexion to extension, the same pattern as walking or running, and the hamstrings control the return. The approved clip starts with the near working leg already lifted behind, hamstring red, which is the back of the swing rather than a two-foot start. For a catalog this is the named sagittal variant next to generic Leg Swings. App builders can use the side view when they need the pendulum to read clearly, and the generic clip when they want a front three-quarter warm-up angle.

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