Boost your workout readiness with dynamic leg swings that also enhance mobility and balance

Think of a warm-up as your pre-workout tune-up, because jumping into a training session without properly getting your muscles ready is a recipe for injury. So, here’s a simple, yet super effective, dynamic warm-up exercise that’ll get your blood flowing and your muscles prepped for lower-body work: the leg swing. This move will also help improve your balance, flexibility, and get those hips ready to move. Let’s break it down …

Leg Swing Front/Back Instructions

• Stand tall with your arms at your sides and feet slightly wider than hip-width apart 
• Swing one leg back with knee locked while swinging opposite arm forward 
• Swing the leg forward with knee locked while swinging opposite arm backward 
• Your planted leg is stable and balanced 
• Maintain a slow tempo through your full range of motion for 30 seconds 
• Increase tempo to create a more dynamic movement for another 30 seconds 
• Switch legs

This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.