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

Side-to-Side Leg Swing | Self-stretch in 3D

Side-to-Side Leg Swing: standing (wall), hip, side to side (inner thigh and side 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 Side-to-Side Leg Swing
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (wall) · Hip, side to side (inner thigh and side of the hip)

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

Starting position

Stand facing a wall with both hands on it at chest height. Stand on the left leg and lift the right foot just off the floor.

Movement phases

1. Set up

Soften the standing knee and face the chest to the wall.

2. Small swings

Swing the right leg out to the side, then across in front of the left leg, in a small range.

3. Larger swings

Gradually make the swing larger, without the pelvis tipping far to either side.

4. Smaller and stop

Make the swings smaller, lower the leg and stop.

What to check yourself

Check that the pelvis and upper body do not sway far from side to side with the leg.

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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