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Medial Leg Raise
 
From: FM 7-22 October 2012
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HIP STABILITY DRILL, EXERCISE 2: MEDIAL LEG RAISE
 
(5 repetitions on each side)
 
Purpose: This exercise strengthens the inner thigh and hip muscles (Figure 6-11).
 
Starting Position 1: Lay on the left side with the left leg extended straight to the side and the right leg bent at 90 degrees with the right foot flat on the ground behind the left leg. Support the upper body with the left elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the left hand makes a fist vertical to the ground.
 
Starting Position 2: Lay on the right side with the right leg extended straight to the side and the left leg bent at 90 degrees with the left foot flat on the ground behind the right leg. Support the upper body with the right elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the right hand makes a fist vertical to the ground.
 
Commands: The commands for the lateral leg raise are as follows:
  • Starting Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Change Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Position of Attention, MOVE.
Cadence: SLOW
 
Count:
  1. Raise the bottom leg so the bottom foot is 6-8 inches above the ground.
  2. Return to the starting position.
  3. Raise the bottom leg so the bottom foot is 6-8 inches above the ground.
  4. Return to the starting position.
 
 

Figure 6-11. Medial leg raise

 

 

Check Points:
  • Keep the hips facing forward and the body in a generally straight line.
  • Keep the toes facing forward on the bottom leg.
  • Place the top hand over the stomach throughout the exercise.
  • Do not raise the bottom foot higher than 6-8 inches above the ground.
Precaution: N/A
 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
 
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Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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