The running arm swing drill is done standing in a split stance. You rock your weight forward onto the front leg and back again, and as you go forward, the arm opposite the front leg swings forward while the other arm goes back. It practices the timing between legs, trunk and arms that you use when you run, with no impact at all. Physios use it as a gentle coordination drill before faster walking or a return to jogging.

How to do the running arm swing drill

Stand tall, then take one step forward, a little longer than your usual walking stride. Keep both feet pointing forward and look straight ahead.
Shift your weight forward onto the front leg, letting that knee bend slightly and the back heel lift, then rock back. In the video she practices this rocking a few times without the arms first.
As the weight comes forward, swing the arm on the opposite side to the front leg forward and up. In the video it reaches to about shoulder height. Take the other arm back behind you, leading with the palm.
Let your upper body turn a little toward the front leg as the arms swing, while your head and chest stay tall.
Rock your weight back onto the back leg and let both arms come down to your sides. Repeat at an easy, flowing rhythm, then switch so the other leg is in front.

What you should feel

Gentle work in the front thigh and buttock as you rock forward, and a sense of rhythm between your arms and legs. It should feel easy and smooth rather than tiring.

Common mistakes

Swinging the arm on the same side as the front leg.
Bending forward at the hips instead of moving the whole body forward over the front foot.
Locking the front knee straight as your weight comes onto it.
Twisting hard through the lower back to get the arms further.

How often

Many programs start with 2 to 3 sets of 10 to 15 slow rocks with each leg in front, once a day or as part of a warm-up. Your physio will adjust this.

Stop and check with your physio if

You feel dizzy or unsteady, or close to losing your balance. If you faint while exercising, call emergency services, even if you feel fine again quickly.
Sharp pain in the hip, knee, lower back or shoulder.
Pain, numbness or tingling that spreads down a leg or an arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.

From the clinic

Stand beside a kitchen counter or a wall for the first few sessions, so you can reach out if the forward rock takes you off balance. Keep the step fairly short to begin with, because a longer step and a bigger rock ask more of your balance and of the front leg. If a shoulder is sore or stiff, keep that arm's swing small and below shoulder height.

Once the timing feels natural, marching on the spot and then an easy jog on the spot are common next steps, when your physio agrees. If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try the running arm swing drill. Turning your body over a planted leg twists that hip, and many surgeons ask you to avoid twisting on the operated leg for the first months after some operations.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Running arm swing drill