Moves/Hip Magic: leg swings

Hip Magic: leg swings

ID: 920

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Exercise Type:
Lower Hinge
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
  3. 3. Finish with full hip extension and a deliberate glute squeeze at the top.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.

Progression:

Add a band around the hips for accommodating resistance at the top where the lever arm decreases.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.