Leg Swings is the second exercise in our warm up series. The ankle joint should be warmed up with mobility in mind. An immobile ankle can affect the chain all the way up the leg and into the lower back. Mobilizing the ankle joint through a rocking motion can help with plantar and dorsiflexion of the foot. This movement, along with the previous ankle mobility, is critical to squatting and jumping type activities.
Objective
- Mobilize the joints and improve preparedness of surrounding joint tissues to reduce the risk of injury
Joints Targeted
- Ankle/Hip
Needs
- Stability/Mobility
Muscle Groups Targeted
- Ankle rotational mobility, Abductors (glute medius), Adductors (groin)
Starting Position
- Stand facing the wall with feet parallel to each other. Shoulders and hips are squarely facing the wall
Movement
- Place both hands on the wall, laterally raise 1 leg away from midline
- Actively swing the leg across midline. Repeat
- Watch/feel the position of the foot. People with ankle mobility restrictions are likely to externally rotate the foot (turn outward)
Recommended Sets and Repetitions
- Two to three sets of six to eight repetitions
