Front Back Leg Raises exercise animation (Männlich)

Front Back Leg Raises

Zielmuskel
—
Equipment
Body weight
Körperregion
Hips
Typ
Strength

Front back leg raises are a bodyweight mobility and strength move for the hips, swinging one leg forward and then back through a controlled front-to-back arc. The forward swing works the front of the hip while the backward swing works the rear, building hip range of motion, balance, and dynamic control before you switch sides.

Front Back Leg Raises: So führst du sie aus

  1. 1Stand tall beside a wall, rack, or sturdy support and rest one hand on it for balance.
  2. 2Shift your weight onto the supporting leg and let the working leg hang relaxed.
  3. 3Brace your core and keep your torso upright with a tall, neutral spine.
  4. 4Swing the working leg forward in a smooth, controlled arc, raising it to a comfortable height in front of you.
  5. 5Swing the same leg back behind you through the bottom position, keeping it close to straight without arching your lower back.
  6. 6Continue swinging the leg front to back in a steady rhythm, moving only at the hip.
  7. 7Complete your reps, then switch your hand and stand on the other leg to repeat with the opposite leg.

Technik-Tipps

  • Move at a controlled tempo at first and only increase the swing height as your hips loosen up.
  • Keep your supporting knee soft and your hips level so the standing side stays stable.
  • Squeeze your glute at the top of the backward swing rather than leaning your torso forward.
  • Use the support only for balance, not to pull yourself through the rep.

Häufige Fehler

  • Arching the lower back on the backward swing, which shifts strain to the spine instead of the hip.
  • Swinging with momentum and no control, which sacrifices the range-of-motion and stability benefit.
  • Rotating or twisting the torso to throw the leg higher, which cheats the movement and reduces hip work.
  • Leaning heavily on the support, which takes the balance challenge out of the exercise.

Häufig gestellte Fragen

What does the front back leg raise work?

It trains the hips through a full front-to-back range — the forward swing works the front of the hip and the backward swing works the rear — while challenging balance and hip control on the supporting leg.

Is the front back leg raise good for beginners?

Yes. It uses only your bodyweight and a support for balance, so beginners can start with small, controlled swings and gradually build range as the hips loosen up.

How many reps should I do?

A sensible default is 10–15 controlled swings per leg for 2–3 sets. As a warm-up or mobility drill, focus on smooth full-range reps rather than chasing a high count.

Should I feel this stretch or work the muscle?

You should feel the hip opening through the swing and the rear of the hip working on the backward phase. Keep the movement controlled at the hip and avoid any pinching or lower-back strain.

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