Loosen the hips with controlled side swings.
Stay tall and let the leg swing freely. Don't twist your trunk to get more range.
This drill works one leg at a time, sweeping it across the body and back out to the side so the abductors on the outside of the hip get taken through their full arc under light, dynamic load. The wall support removes the balance problem, which lets the swinging hip move freely instead of being guarded. It earns its spot at the top of leg day, warming up the exact tissues that keep your knees tracking straight in squats and lunges.
Before training, especially before squats, lunges or any sport with side-to-side movement. They're a dynamic warm-up drill, so use them to prep the hips rather than as a strength exercise.
Around 10 to 15 smooth swings each leg is plenty. The range should grow gradually across the set, don't force your biggest arc on rep one.
You're probably twisting your trunk to chase extra range. Keep your torso square to the wall and let the leg travel only as far as the hip allows, the stretch should live in the hips, not the spine.
