Side to side leg swings are a standing hip exercise. You hold a chair, stand on one leg and swing the other leg, knee straight, out to the side and back across the front of your body. The swing takes the hip out and in (abduction and adduction). The muscles at the side of the hip you stand on work the whole time to keep your pelvis level.

How to do the side to side leg swings

Stand side-on to a sturdy chair, counter or rail and hold it with the hand nearest to it. Stand up straight, feet about hip width apart.
Shift your weight onto the leg nearest the chair and lift the other foot just clear of the floor.
Keep the swinging knee straight and your toes pointing forward, as in the video.
Swing the leg out to the side, away from the chair, then bring it back across the front of your standing leg. Keep each swing smooth, and only as wide as is comfortable.
Keep your body upright and steady while the leg moves. Finish your swings, then turn around to face the other way and work the other leg.

What you should feel

Work at the side of the hip and the inner thigh of the swinging leg, and steady effort in the buttock of the leg you are standing on.

Common mistakes

Tipping your upper body away from the swinging leg to make the swing look bigger.
Letting the foot turn in or out instead of keeping the toes forward.
Swinging fast and letting momentum take over. Slow swings keep the work in the hip.

How often

Many programs begin with 1 to 2 sets of 10 to 15 slow swings on each leg, once a day. Your physio will adjust this.

Stop and check with your physio if

Sharp pain in the hip, groin or lower back as the leg moves.
You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
You start to lose your balance even while holding the chair.
Your calf or thigh becomes swollen, warm, tender, red or darker than usual, or has a throbbing or cramping pain that feels different from normal muscle ache. Stop and get medical advice the same day, as this can be a blood clot. If you are also short of breath or have chest pain, call emergency services.

From the clinic

Keep one hand on your support for every swing. Pick a chair that cannot tip or slide, or use a kitchen counter or a rail. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. If you have fallen in the past year or often feel unsteady, ask your physio before you start, and keep the swings small until you feel steady.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try side to side leg swings. Swinging the leg back across the front of your standing leg takes it past the middle of your body, and many surgeons ask you to avoid that for the first months after some operations. Standing on the operated leg alone also puts your whole weight through it, so ask your physio which leg to stand on and whether each swing should stop at the middle. Keeping your toes forward stops the leg from turning in as it moves.

For a slower lift out to the side only, see standing hip abduction. Side lying hip adduction works the inner thigh lying down.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

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.

Side to side leg swings