Outward Circular Leg Swing

This movement begins with the pull by adduction inwards of the leg and relaxation of the abductor muscles. A forced inward swing across the body puts these abductor muscles into a dynamic stretch as the leg continues to move inwards. The hip flexors then come into play as the leg is raised still maintaining the stretch of the abductors. The angle should be inwards and upwards. As the leg reaches the top of the movement the hip extensors should be under dynamic stretch with a full contraction of the hip flexors. Continued motion now starts to involve the abductors and they begin to contract to take the leg in the outward direction. The limit of the upward motion should still be maintained to place the hip extensors under continued dynamic stretching conditions. As the leg starts the downward part of the cycle the abductors keep the leg moving outward stretching the adductors dynamically. Finally the hip extensor starts to contract as the leg moves rearward placing the hip flexors under a dynamic stretch. Clearly this exercise is very complex and involves many muscles but is a terrific movement. To benefit from the outward circular leg swing the maximum range of the circle must be maintained. If not then the full dynamic stretching potential is lost and it is simply a strength exercise to lift the leg up and control the downward motion.