The Single–leg Over

Check Points:
❑ At the Starting Position, the arms are directed to the sides at
90–degrees to the trunk; the fingers and thumbs are extended
and joined.
❑ In Exercise Position 1, keep the left shoulder, arm and hand on
the ground.
❑ In Exercise Position 2, keep the right shoulder, arm and hand on
the ground.
❑ Head remains on the ground throughout the exercise.

The Single–leg Over

Hip Stability Drill
Exercise 5: The Single–leg Over
(hold for 20 seconds on each side)

Purpose: This exercise develops flexibility of the hips and
lower back muscles.
Starting Position: Supine position with arms sideward, palms down.
Exercise Position 1: On the command, “Ready, STRETCH,” turn the
body to right, bend the left knee to 90–degrees
over the right leg and grasp the outside of the left
knee with the right hand and pull toward the right.
Hold this position for 20 seconds.
Starting Position: On the command, “Starting Position, MOVE,”
assume the Starting Position.
Exercise Position 2: On the command, “Ready, STRETCH,” turn the
body to left, bend the right knee to 90–degrees
over the left leg and grasp the outside of the right
knee with the left hand and pull toward the left.
Hold this position for 20 seconds.
Starting Position: On the command, “Starting Position, MOVE,”
assume the Starting Position.