Single-Leg Over

HIP STABILITY DRILL, EXERCISE 5: SINGLE-LEG OVER

(20-30 seconds on each side)

Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 6-14).

Starting Position 1: Supine position with arms sideward, palms down, and head on the ground.

Movement: On the command, “Ready, STRETCH,” turn the body to 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. On the command, “Starting Position, MOVE,” assume the starting position. On the command, “Change Position, 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 20-30 seconds. On the command, “Starting Position, MOVE,” assume the starting position.

Figure 6-14. 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.

Precaution: N/A

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