Unilateral Kneeling Straight Leg Lift Over

Instructions

1. Start in a half-kneeling position with one knee on the floor and the other leg straight out in front of you.

2. Place a yoga block next to the straight front leg so the foot will need 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. Keep the front leg as straight as you can while maintaining control.

5. Lift the front foot off the floor.

6. Move the 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 block to the starting side.

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

Common Compensations

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

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

• Do not hike the hip of the moving leg.

• Do not rotate the pelvis excessively as the leg moves over the block.

• 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 the core and the kneeling-side hip working to keep your body stable.

• The goal is controlled leg lifting and side-to-side movement, not speed.

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