Mobility / Bodyweight
A dynamic hip-mobility drill that swings one straight or softly bent leg forwards and backwards while the standing side stabilises the pelvis.
Bodyweight
beginner
isolation
Stand tall beside a stable support and shift the weight onto the inside leg.
Brace the trunk and lift the outside foot slightly from the floor.
Swing the free leg forwards through a comfortable range.
Let it travel back behind the body without arching the lower back.
Continue smoothly, then repeat with the other leg.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
