Pendulum Leg Swing

HipRunningHip Flexibility
Written By David Song

PENDULUM LEG SWING

This is a dynamic warm up exercise for the hip and thigh muscles. You may hold onto a stable object with your hands for added balance. Raise one leg off of the ground in front of you and swing it side to side. Slowly progress to increasing the range of motion as the muscles adapt to the change in length.

Muscles Involved:

  • Lateral Line

    • Iliotibial Band (ITB)

    • Gluteus Minimus

    • Gluteus Medius

    • Gluteus Maximus

    • Tensor Fascia Latae (TFL)

  • Medial Line

    • Adductor Brevis

    • Adductor Longus

    • Adductor Magnus

    • Gracilis

    • Pectineus

Related Conditions:

  • Sport Specific Warm Up - Running, Soccer, Tennis, etc

Related Exercises

Featured
C March
Running, Running Warmup, Running Drill, Hamstrings, Quadriceps, Quadriceps Stretch
C March
Running, Running Warmup, Running Drill, Hamstrings, Quadriceps, Quadriceps Stretch
Running, Running Warmup, Running Drill, Hamstrings, Quadriceps, Quadriceps Stretch
B March
Running, Running Drill, Running Warmup, Hip Flexion, hip flexor, Hamstrings
B March
Running, Running Drill, Running Warmup, Hip Flexion, hip flexor, Hamstrings
Running, Running Drill, Running Warmup, Hip Flexion, hip flexor, Hamstrings
A Skip
Running, Running Drill, Running Warmup, Hip Flexor, Calves, Calf, Achilles, Achilles Tendon
A Skip
Running, Running Drill, Running Warmup, Hip Flexor, Calves, Calf, Achilles, Achilles Tendon
Running, Running Drill, Running Warmup, Hip Flexor, Calves, Calf, Achilles, Achilles Tendon
Hamstring Clock Stretch
Hamstring Stretch, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extensor, Hip Flexion, Hip Flexibility, Inner Thigh Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Dynamic Warmup, Running Warmup, Running
Hamstring Clock Stretch
Hamstring Stretch, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extensor, Hip Flexion, Hip Flexibility, Inner Thigh Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Dynamic Warmup, Running Warmup, Running
Hamstring Stretch, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extensor, Hip Flexion, Hip Flexibility, Inner Thigh Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Dynamic Warmup, Running Warmup, Running
Walking Leg Swings
Running, Running Drill, Running Warmup, Superficial Back Line, Erector Spinae, Low Back Warmup, Hip Warmup, Knee Warmup, Ankle Warmup, Hamstrings, Dynamic Warmup, Hamstring Stretch, Calf, Calf Stretch, Calves, Low Back Stretch
Walking Leg Swings
Running, Running Drill, Running Warmup, Superficial Back Line, Erector Spinae, Low Back Warmup, Hip Warmup, Knee Warmup, Ankle Warmup, Hamstrings, Dynamic Warmup, Hamstring Stretch, Calf, Calf Stretch, Calves, Low Back Stretch
Running, Running Drill, Running Warmup, Superficial Back Line, Erector Spinae, Low Back Warmup, Hip Warmup, Knee Warmup, Ankle Warmup, Hamstrings, Dynamic Warmup, Hamstring Stretch, Calf, Calf Stretch, Calves, Low Back Stretch
Alternating Butt Kicks
Running, Running Drill, Running Warmup, Quadriceps, Dynamic Warmup, Hamstrings, Calves, Knee Warmup, Hip Warmup, Ankle Warmup, Achilles Tendon, Gastrocnemius, Soleus
Alternating Butt Kicks
Running, Running Drill, Running Warmup, Quadriceps, Dynamic Warmup, Hamstrings, Calves, Knee Warmup, Hip Warmup, Ankle Warmup, Achilles Tendon, Gastrocnemius, Soleus
Running, Running Drill, Running Warmup, Quadriceps, Dynamic Warmup, Hamstrings, Calves, Knee Warmup, Hip Warmup, Ankle Warmup, Achilles Tendon, Gastrocnemius, Soleus
A Skips
Running, Running Drill, Running Warmup, Iliotibial Band, Iliopsoas, Achilles, Achilles Tendon, ITB, Hip Flexor, Ankle Plantarflexion, Ankle Plantarflexors, Calf, Gastrocnemius, Soleus, Rectus Femoris, Hip Warmup, Ankle Warmup
A Skips
Running, Running Drill, Running Warmup, Iliotibial Band, Iliopsoas, Achilles, Achilles Tendon, ITB, Hip Flexor, Ankle Plantarflexion, Ankle Plantarflexors, Calf, Gastrocnemius, Soleus, Rectus Femoris, Hip Warmup, Ankle Warmup
Running, Running Drill, Running Warmup, Iliotibial Band, Iliopsoas, Achilles, Achilles Tendon, ITB, Hip Flexor, Ankle Plantarflexion, Ankle Plantarflexors, Calf, Gastrocnemius, Soleus, Rectus Femoris, Hip Warmup, Ankle Warmup
A Marches
Running, Running Warmup, Running Drill, Iliopsoas, ITB, Iliotibial Band, Hip Flexors, Hip Flexion, Hip Flexor, Knee Warmup, Hip Warmup, Rectus Femoris
A Marches
Running, Running Warmup, Running Drill, Iliopsoas, ITB, Iliotibial Band, Hip Flexors, Hip Flexion, Hip Flexor, Knee Warmup, Hip Warmup, Rectus Femoris
Running, Running Warmup, Running Drill, Iliopsoas, ITB, Iliotibial Band, Hip Flexors, Hip Flexion, Hip Flexor, Knee Warmup, Hip Warmup, Rectus Femoris
Runner’s Step Up
Quadriceps, Knee Strengthening, Running, Strength and Conditioning, Knee Extensor, Hip Extensor, Gluteus Maximus, Knee Extension, Hip Extension
Runner’s Step Up
Quadriceps, Knee Strengthening, Running, Strength and Conditioning, Knee Extensor, Hip Extensor, Gluteus Maximus, Knee Extension, Hip Extension
Quadriceps, Knee Strengthening, Running, Strength and Conditioning, Knee Extensor, Hip Extensor, Gluteus Maximus, Knee Extension, Hip Extension
Active Hamstring Stretch
Running, Warm Up, Stretch, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stretch, Knee Stretch, Hip Flexibility, Knee Flexibility, Hamstring Stretch, Knee Mobility, Hip Mobility
Active Hamstring Stretch
Running, Warm Up, Stretch, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stretch, Knee Stretch, Hip Flexibility, Knee Flexibility, Hamstring Stretch, Knee Mobility, Hip Mobility
Running, Warm Up, Stretch, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stretch, Knee Stretch, Hip Flexibility, Knee Flexibility, Hamstring Stretch, Knee Mobility, Hip Mobility
David Song
Previous

Front Leg Swing
Next

Isometric Great Toe Extension