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Single-Leg Over

The single leg-over is the fifth exercise in the hip stability drill. This exercise develops flexibility of the hip and low back.

  • The Single Leg-Over stands as an essential component within the hip stability drill series, primarily serving the purpose of enhancing hip flexibility and alleviating tension in the lower back. 
  • This movement is meticulously crafted to address the mobility needs of the hip joints, offering immense benefits when done with precision and regularity.

Key Benefits:

  • Enhanced Hip Mobility: Regular execution of this exercise can lead to increased flexibility and range of motion in the hip joint.
  • Lower Back Relief: By stretching the muscles around the hip, there is reduced tension and strain on the lower back.
  • Improved Posture: A flexible hip often contributes to better posture, leading to reduced back and hip pain.

Army PRT Single-Leg Over Execution

Single-leg over
Single-leg over
  • Purpose: This exercise develops flexibility of the hips and lower back muscles 


The movement is conducted in a formation for 30 to 60 seconds.

Starting Position:

  • Assume the supine position with arms straight out to the side on the ground with palms down, with fingers and thumbs extended and joined.
  • Feet are together on the ground.
  • The head is on the ground.


  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. 
  2. Hold this position for 20-30 seconds. 
  3. On the command, “Starting Position, MOVE,” assume the starting position. 
  4. On the command, “Change Position, Ready, STRETCH,” turn the body to the 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. 
  5. Hold this position for 20-30 seconds. 
  6. On the command, “Starting Position, MOVE,” assume 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 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.

Key Points to remember:

  • Ensure both shoulders remain grounded to ensure an effective stretch.
  • The stretch should be felt in the outer hip and lower back; if there’s any pain, the exercise should be ceased immediately and be reported to a medical or fitness professional.
  • Breathing should be regular and even, aiding the relaxation and stretch of the muscles.

Muscles Worked: 

The single leg-over primarily targets the following muscles:

  1. Obliques: These muscles on the side of your abdomen are worked as you twist and pull your knee across the body.
  2. Gluteus Medius and Minimus: These muscles are located on the outer side of the buttock and are engaged as you move your leg laterally.
  3. Tensor Fasciae Latae (TFL): This muscle, located on the outer edge of the hip, is stretched as the leg is pulled across.
  4. Piriformis: Located deep in the buttock, it is responsible for hip rotation and is stretched during the movement.
  5. Rectus Abdominis and Transverse Abdominis: While these core muscles are not the primary focus, they provide stabilization during the movement.


  1. Improved Hip Mobility: By stretching and working the muscles around the hip joint, the exercise promotes a greater range of motion and flexibility.
  2. Lower Back Relief: The stretch can alleviate tension in the lower back, especially if tight hip muscles are contributing to discomfort.
  3. Core Stabilization: Engaging the core muscles during the movement enhances abdominal strength and stability.
  4. Better Posture: Flexible hips can contribute to better overall posture, reducing potential back and hip pain.
  5. Injury Prevention: By improving hip mobility and flexibility, the exercise can mitigate the risk of strains and injuries related to tight muscles.

How to train:

  1. Warm-Up: Always start with a 5-10 minute warm-up, including light cardio like walking or jogging, followed by dynamic stretches.
  2. Positioning: Lay flat on a soft surface, like a yoga mat, to ensure comfort during the exercise.
  3. Frequency: Incorporate the Single Leg-Over into your routine 3-4 times a week, especially after workouts focusing on the legs or back.
  4. Repetitions: While holding the stretch for 20-30 seconds is beneficial, you can gradually increase the time as flexibility improves. Aim for 1-3 sets on each side.
  5. Progression: To increase the intensity of the stretch, you can gently press on the raised knee with the opposite hand, pushing it closer to the ground. However, always ensure the movement is pain-free.
  6. Cool Down: Follow the exercise with gentle stretches for the entire body, focusing on the hips, thighs, and lower back.

Remember, consistency is key. While you might not feel a drastic change immediately, incorporating the Single Leg-Over regularly will undoubtedly lead to improved flexibility and reduced tension over time. 

Always listen to your body and consult fitness professionals if unsure about any aspect of the exercise.


Incorporating the Single Leg-Over into one’s regular fitness regimen can be pivotal in preventing hip and lower back issues, particularly for those who lead sedentary lifestyles or are involved in occupations that demand prolonged sitting or standing.

George N.