Single Leg Hip Swing

Instructions

1. Place a looped resistance band around your legs just above your knees.

2. Stand tall with your feet about hip-width apart.

3. Shift your weight onto one leg and keep that standing knee slightly bent.

4. Lift the other leg forward into hip flexion.

5. Move only as far forward as you can without leaning your torso backward.

6. Then bring that leg back through neutral and continue into hip extension behind you.

7. Move only as far backward as you can without arching your low back.

8. Continue moving the same leg back and forth between hip flexion and hip extension with control.

9. Keep the moving knee in the bent position.

10. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not let the standing knee cave inward against the band.

• Do not lean your torso backward during hip flexion.

• Do not arch your low back during hip extension.

• Do not hike the hip of the moving leg.

• Do not let the band pull the leg back too quickly.

• Do not rush the movement.

Extra Info

• You should feel this mostly in the hip flexors and glutes of the moving leg.

• You may also feel the standing leg glute and outer hip working to keep you stable against the band.

• The goal is controlled movement in both directions while keeping your balance and posture steady.

• You should not feel sharp pain in the hip, knee, low back, or standing ankle.