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Single-Leg Over Exercise 2023

The single-leg over is an effective exercise for flexibility in the lower back and hip muscles. 

  • It seems like a simple stretching exercise but goes a long way toward strengthening lower back muscles. 
  • It is mainly used as a warm-up exercise but offers excellent mobility and strengthening benefits when done as a sole workout. 
  • It involves the entire body’s movement and is a great stretching exercise at home.

Army PRT Single-Leg Over Exercise

  • The single-leg-over exercise develops flexibility in the hips and lower back muscles (

Starting Position: 

Single-Leg Over Exercise
Single-Leg Over Exercise
  • Supine position with arms sideward, palms down, feet together, and head on the ground.

Position 1: 

  • On the command, “Ready, STRETCH,” turn the body to the right, bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand, and pull toward the right. 
  • Hold this position for 20–30 seconds.

Starting Position: 

  • On the “Starting Position, MOVE” command, assume the starting position.

Position 2: 

  • On the command, “Change Position, Ready, STRETCH,” turn the body to the left, bend the right knee to 90 degrees over the left leg, grasp the outside of the right knee with the left hand, and pull toward the left. 
  • Hold this position for 20–30 seconds.

Starting Position: 

  • On the command “Starting Position, MOVE,” return to the starting position.

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 position 1, keep the left shoulder, arm, and hand on the ground.
  • In position 2, keep the right shoulder, arm, and hand on the ground.
  • The head remains on the ground throughout the exercise.

Muscles Involved

Single-leg over exercise mainly targets three muscles in the body, including: 

  • Lower back
  • Glutes
  • Hips

How to Do Single-Leg Over at Home

To do the single-leg over exercise, follow the following steps:

  • Start by lying straight on the floor so that both your legs are joined, and your hands are extended outward.
  • Now, turn your lower body to your right side and bend your left knee as much as possible.
  • Try to touch the floor with your knee and ensure it is at a 90° angle.
  • Now, put your right hand on the bent-over left knee and start to pull it.
  • Hold the position for 20 to 30 seconds, then return to the original position.
  • Now switch sides and do the same exercise on the other side.


These tips will help you maintain the proper posture and comfortably practice this exercise at home: 

  • When in the starting position, ensure your arms are at a 90-degree angle to your lower body and trunk. 
  • Don’t lift your head from the floor until you finish the exercise. 
  • Balance your body with your elbows so your lower body doesn’t sag.
  • Never move the other hand (not to be put on the knee) to maintain upper body balance.

Benefits of Single-Leg Over Exercise

The following are the benefits of single-leg exercise:

  • It helps to tone down and strengthen the glute muscles, which are critical for athletic activities, stability, and strength of the lower body. 
  • It strengthens the hip and ankle muscles. 
  • It helps improve flexibility in the lower body. 
  • It enhances stability in the overall body and core strength. 
  • It aids in the better functional movement for daily routine activities.


Single-leg over indeed benefits the body, but along with the pros, it also bears some cons and challenges, which include:

  • This exercise needs good lower body strength, without which you won’t be able to do it properly and end up straining your glute and hamstring muscles. If you don’t have a strong lower body, you can’t benefit from it.
  • It doesn’t involve all lower body muscles and only focuses on the glute and hamstring. If you want a complete lower-body workout, you might need to add other exercises to your routine.
  • If done improperly without correct posture, you can sprain your muscles and even get injured.
George N.