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Single-Leg Tuck
 
From: FM 7-22 October 2012
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HIP STABILITY DRILL, EXERCISE 4: SINGLE-LEG TUCK
 
(5 repetitions on each side)
 
Purpose: This exercise strengthens the hip flexors, lateral hip, and upper leg muscles (Figure 6-13).
 
Starting Position 1: Lay on the right side with the legs extended straight to the side, with the left leg 6 to 8 inches above the ground, and toes pointing straight ahead. 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.
 
Starting Position 2: Lay on the left side with the legs extended straight to the side with the right leg 6 to 8 inches above the ground and toes pointing straight ahead. 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.
 
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. Bring the thigh of the top leg toward the chest, bending the knee at 90-degrees.
  2. Return to the starting position.
  3. Bring the thigh of the top leg toward the chest, bending the knee at 90-degrees.
  4. Return to the starting position.
 

Figure 6-13. Single-leg tuck

 
 
Check Points:
  • Face to the front of the formation, maintaining a generally straight line with the body.
  • The top foot remains 6-8 inches above the ground throughout the exercise.
  • Place the top hand over the stomach throughout the exercise.
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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