Leg swings
15 front-back and 15 side-to-side swings per leg, 2 rounds.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space
How to do it
Hold a wall or rail for balance. Swing one leg forward and back 15 times, gradually going higher, then face the wall and swing it side to side 15 times. Switch legs. Do 2 rounds, keeping the swings relaxed rather than forced.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Leg swings
0:00 / 5:05
Ready
5:05
2 rounds
15 front-back and 15 side-to-side swings per leg, 2 rounds.
High risk: read the protocol, stop if anything feels wrong.
- 2
- rounds
- 5:05
- total
Done.
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Take the quizWho it's for
A quick, active warm-up for hips and hamstrings before climbing. Movement rather than static stretching, which is what you want before a session.
Common mistakes
- Forcing the height. Relaxed swings that get higher as you go. Kicking hard is how hamstrings get pulled.
- Twisting the body. Hips stay square, hold the wall for balance.
- Skipping the side-to-side swings. They prepare the adductors for high steps and stems.
How to progress
Higher swings as you warm, still relaxed. This is a warm-up, so there's no reason to load it.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Endurance Climb longer before you pump out, by moving efficiently.
Deload Train less, let your fingers recover, keep moving.