Warm-up · Level 1
Leg swings
Front-to-back swings of one leg, holding a wall if needed.
- Suggested dose
- 1 × 10 rep per side · 10s rest
- Equipment
- No equipment · or · Clear wall
- Works
- Hip flexors, Hamstrings, Adductors
- Pattern
- Mobility
How to do it
- Hold the wall with one hand.
- Swing the free leg forward and back, increasing the range.
- Switch legs.
Key points
- Torso still
- Comfortable range that grows little by little
Common mistakes
- Arching the lower back on the backswing
Why it helps your tennis
Frees the hips for long, defensive lunges.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.