Half Kneeling Bent Knee Lift Over

Instructions

1. Start in a half-kneeling position with one knee on the floor and the other foot in front.

2. Place a yoga block next to the front foot so the moving foot will have to lift up and over it.

3. Keep your torso upright, your core lightly engaged, and your hands on your hips or on a support for balance if needed.

4. Shift your weight into the kneeling position so you feel stable before moving.

5. Lift the front foot off the floor using hip flexion.

6. Move that foot up and over the yoga block to the other side.

7. Tap the foot down lightly.

8. Lift the foot again and bring it back up and over the yoga block to the starting side.

9. Continue moving the foot side to side over the block with control.

Common Compensations

• Do not lean your torso side to side to help lift the leg.

• Do not hike the hip of the moving leg.

• Do not let your chest collapse forward.

• Do not swing the leg over the block without control.

• Do not rotate the pelvis excessively as the foot moves side to side.

• Do not rush the movement.

Extra Info

• You should feel this mostly in the hip flexors of the moving leg.

• You may also feel the quads and outer hip muscles working to lift and guide the leg.

• The core and the kneeling-side hip should help keep your body stable.

• This exercise is more about control and clean movement than speed.

• You should not feel sharp pain in the hip, knee, or low back.