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:
- Bring the thigh of the top leg toward the chest, bending the knee at 90-degrees.
- Return to the starting position.
- Bring the thigh of the top leg toward the chest, bending the knee at 90-degrees.
- 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
