Single-Leg Over
Lying on the back, cross one bent knee over the other leg and pull it across while the shoulders stay down.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Recovery Drill, exercise 5 of 8
Starting position
Supine with arms straight out to the sides, palms down, fingers and thumbs extended and joined, feet together with heels and head on the ground.
Supine: Lying on the back with legs together and the body aligned, reached from the Straddle Stance through Half-Kneeling and Sitting without using the hands. ATP 7-22.02, para. 2-8 – 2-10, p. 2-3 – 2-4 (opens the official PDF)
Commands and movement
- 1READY, STRETCH. Bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand, and pull right. Keep the left shoulder and arm on the ground. Hold 20–30 seconds.
- 2STARTING POSITION, MOVE. Return to the starting position.
- 3CHANGE POSITION, READY, STRETCH. Repeat with the right knee over the left leg, pulling left with the left hand and keeping the right shoulder and arm down. Hold 20–30 seconds.
- 4STARTING POSITION, MOVE. Return to the starting position.
The ATP's introduction to this exercise says it is conducted for 30–60 seconds, while each printed step says to hold 20–30 seconds. Nothing has been added to fill the gap.
ATP 7-22.02, para. 16-7, p. 16-4, Figure 16-5 (opens the official PDF)
What it develops
Develops flexibility of the hip and low back.
Focus: Hip, Low back
Form
Drawn from the cited instructions.
Cues
- Keep the shoulder on the stretching side on the ground.