Leg Swings
Level 1
What will this movement help with?
- Warming up your hips, glutes and sides of your legs
- This helps to loosen off the muscles and make sure your legs are warm and ready to move!
Muscles worked
- Glutes (your bum)
- Psoas (your hips)
- Abductor & Adductors (outside & inside of your legs)
Pointers
You might want a chair, wall or similar for this movement
Instructions
Backwards & Forwards
Step 1
Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)
Step 2
Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up
Step 3
With your weight in your heels, squeeze your glutes (your bum) and lift one leg forward (not too high, you shouldn’t feel a stretch)
Step 4
Lower your leg, moving through your start position and lift your leg directly behind you. You’ve now created a ‘swinging’ movement
Step 5
Repeat this forward and backwards motion, lifting the leg slightly higher each time (you only want to feel a slight stretch). Repeat on your other leg
To The Side
Step 1
Facing it, hold onto your chair, wall or similar for balance and keep your feet just wider than hip width apart (or a comfortable distance for you)
Step 2
Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up
Step 3
With your weight in your heels, squeeze your glutes (your bum) and lift your leg to the side (not too high, you shouldn’t feel a stretch)
Step 4
Lower your leg back to your start position
Step 5
Repeat this side movement, lifting the leg slightly higher each timeRepeat on your other leg
