Going through the motions with mobility

Today I just want to take a second and clean up some technique with a common exercise that I see being done on a daily basis: Leg swings against a wall.

Here's a clip of the exercise done fairly well (check around the 35 second mark):

This is a great example of why I usually answer "depends" when I get asked the question, "What's a good exercise for 'x'"? Remember, there are no good or bad exercises, only good and bad application of exercises.

So what's the issue with this simple drill? 90% of gym-goers I see will swing their leg side to side very high, while allowing the foot on the down leg to turn outwards. It may seem harmless, but this is why it's important to understand exactly what the goals are for the exercise. With this example, we are working on hip mobility, but not only on the leg in motion. We are also working on internal rotation of the leg that is holding still, as our moving leg swings across our body. When the toe turns out, we let the hip externally rotate and now we've lost a big part of the exercise. Now any extra range of motion we get is a compensation of added hip flexion on the moving leg.

So, when doing these, be sure to keep your toe pointed directly at the wall, and stay tall as you go through the motion, and work with a purpose!

Have a great Wednesday,
Jon