Long Sitting Single Leg Lift Overs

Instructions

1. Sit on the floor in a long sitting position with both legs straight out in front of you.

2. Keep your chest lifted, your core lightly engaged, and your hands on the floor beside you or slightly behind you for support if needed.

3. Place a yoga block next to one leg so that foot will need to lift up and over it.

4. Keep the working leg as straight as you can while maintaining control.

5. Lift that leg off the floor using the hip flexors.

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

7. Tap the heel down lightly on the ground.

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

9. Continue moving the leg side to side over the yoga block with control.

10. Keep the rest of your body as still as possible while the leg moves.

11. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

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

• Do not bend the working knee more than the exercise allows.

• Do not round your back excessively.

• Do not hike the hip of the moving leg.

• Do not swing the leg over the block with momentum.

• Do not rush the movement.

Extra Info

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

• You may also feel your core working to help keep your trunk upright and stable.

• The goal is controlled lifting and lowering rather than speed or a very large motion.

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