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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Front-and-Back Leg Swing | Self-stretch in 3D

Front-and-Back Leg Swing: standing (wall), hip, front to back (back of the thigh and front of the hip). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Front-and-Back Leg Swing
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (wall) · Hip, front to back (back of the thigh and front of the hip)

A dynamic stretch for the hip, front to back (back of the thigh and front of the hip), moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Stand side-on to a wall with the left hand on it. Stand on the left leg and lift the right foot just off the floor with the knee slightly bent.

Movement phases

1. Set up

Soften the standing knee and face the pelvis forwards.

2. Small swings

Swing the right leg a little forwards and back, keeping the upper body upright.

3. Larger swings

Without relying on momentum, gradually make the swing larger while you stay in control.

4. Smaller and stop

Make the swings smaller, lower the leg and stop.

What to check yourself

Check that the upper body does not rock forwards and back with each swing and that the lower back does not arch.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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