Over Under
The over under is a bodyweight agility and core exercise targeting the obliques through lateral bending and rotation. Ducking alternately to each side challenges lateral core strength, balance, and coordination.
How to do it
- Stand with feet shoulder-width apart and place a cone or obstacle beside you.
- Hinge to one side to duck under the obstacle by bending your knees and lowering your torso.
- Shift your weight and rise up on the other side.
- Return in the opposite direction, alternating the ducking pattern.
- Continue for the desired number of repetitions.
Form cues
- Keep your chest upright as you duck.
- Breathe smoothly through each lateral shift.
- Engage your core to protect your lower back.
- Move at a controlled, steady pace.
Breathing: Inhale as you lower and shift to the side, and exhale as you rise back up.
Common mistakes
- Rounding your lower back too much, which puts unnecessary stress on the spine.
- Rushing through the movement, which reduces core engagement and balance control.
- Looking down at your feet instead of keeping your gaze forward for stability.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3–4 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3 sets × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back discomfort, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Reduce your depth when ducking and brace your core tighter to support your spine.
Can I do this exercise at home without any equipment?
Yes, you can simply imagine an obstacle or use an imaginary line on the floor to duck under.
How often can I practice the over under?
You can include this in your warm-up or mobility routine 2 to 3 times a week.