Lesson 10: Leg swings
For the leg swings we further explore the concept of planer orientation. Each action in the movement will be oriented to a particular plane.
This exercise set targets the hip joint. Keep the knee actively locked pushing through the heel. This is a mirror to elbow lock in the shoulder swings.
Front Back, saggital plane - 3-5x
Side Side, coronal plane - 3-5x
Rotation, transverse plane 3-5x
The rotation is where you turn your heel/foot one way then the other, keeping leg straight and knee locked. You can think of this as rotating around the vertical line or "y axis". The rotation happens within the transverse plane, the one that's parallel with the ground when you're standing.
Don't let the hip hike up towards the ribs. That would recruit the pelvis and take away ROM from the hip joint.
Use the screwing action of the hip root in the supporting leg.
"Screwing" means a turning while going down a little.
"Hip root" is strongly grounding yourself from the hip downward on the supporting leg.