Supported leg swing: how to do it
In short
A small, relaxed swing of one leg forward and back, holding a support. Works: hips and legs.
How to do it
- Stand up slowly and take one breath. Step to the side of your chair and rest one hand on the top of the chair back, or on the wall.
- Stand tall on the leg nearest the support, knee soft.
- Let your other leg swing forward a short way, then back. Keep it easy and smooth, like a slow pendulum.
- Do 8 swings. Put your foot down. Turn around slowly in small steps, one hand on the chair, so it is on your other side. Then swing the other leg.
As you go
- Keep your trunk tall and still. Do not lean.
- Keep the swing small. A few inches is enough.
- Breathe normally; no jerking or forcing.
What it works
- Works
- hips and legs
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Keep your toes on the floor and slide the foot forward and back.
Harder
Do 12 swings, same size.
In a chair
Sit tall with your hands on the seat. Let your lower leg swing gently forward and back from the knee. Do 8 each side.
Take care
- Balance: keep your hand on the support the whole time.
- Hips: stay within a comfortable range. Never force the swing.
- Back: do not arch as the leg goes back.
Where it is in the plans
In our calisthenics plan: 13 of 28 days, first on day 2, Squat and bridge.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan, round 2 | 5 of 28 days: 3, 10, 14, 16 and 26 | Day 3, week 1: Swing | 2 min |
| Calisthenics plan | 13 of 28 days: 2 to 3, 6, 9 to 10, 13, 16 to 17, 20, 23 to 24 and 27 to 28 | Day 2, week 1: Squat and bridge | 35 s each side |
| Calisthenics plan, round 2 | 15 of 28 days: 2 to 4, 6, 9 to 10, 13, 16 to 17, 20, 23 to 25 and 27 to 28 | Day 2, week 1: Squat and wall sit | 35 s each side |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 2 | 35 s each side | Hand on the wall. Easy swings, then switch legs. |
| 2 | 9 | 35 s each side | Hand on the wall. Easy swings, then switch legs. |
| 3 | 16 | 35 s each side | Hand on the wall. Easy swings, then switch legs. |
| 4 | 23 | 35 s each side | Hand on the wall. Easy swings, then switch legs. |
In the plan, this move plays as a looping video with a spoken cue.
Supported leg swing: day 2 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan