Standing Side Leg Swing

Execution

1. Stand tall with your weight fully on one leg, hips facing straight ahead.
2. Keep the moving leg straight and swing it out to the side to a comfortable height.
3. Let it swing back down and cross gently in front of the standing leg without the hips twisting along.
4. Widen the range gradually across the set rather than forcing full range on the first swing.
5. Do 8-10 swings, then turn around to switch to the other leg.
6. Keep the torso upright and the hips facing forward for the whole set.

Quick cues

• Hips stay square to the front.
• Swing sideways, don't twist.
• Widen the range gradually.
• Leg stays straight the whole swing.
• Sharp pull in the groin, stop.

Common faults

• Fault: The hips rotating open as the leg swings out

  Fix: Keep both hip points square to a fixed point on the wall and stop the swing before they twist.

• Fault: Forcing maximum range on the very first swing

  Fix: Start small and add a little height each rep instead of forcing range cold.

• Fault: Bending the swinging knee to fake more height

  Fix: Keep the leg straight even if that means a smaller range.

• Fault: Only doing the more flexible side

  Fix: Match the exact rep count on both legs, starting with the tighter side.