STANDARD
Purpose
The Bent-Leg Body Twist is the ninth exercise in the Preparation Drill.
This exercise strengthens the trunk and hip muscles while promoting control of trunk rotation.
It is a safe way to prepare for loaded trunk movements in more vigorous training, testing and combat tasks.
Cadence
Soldiers conduct the movement at a slow cadence.
Starting Position
● The starting position for the Bent-Leg Body Twist is the Supine position with the hips and knees bent to 90 degrees, arms straight out to the side, palms on the ground.
The knees and feet are together.
Count
● On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground.
The legs drop together toward the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time rotating the legs to the right.
● On count 4, return to the starting position.
Check Points
● Tighten the abdominal muscles in the starting position and maintain this contraction throughout the exercise.
● The head should be off the ground with the chin slightly tucked.
● Ensure that the hips and knees maintain 90-degree angles.
● Keep the feet and knees together throughout the exercise.
● Attempt to rotate your legs to about 8-10 inches off the ground.
The opposite shoulder must remain in contact with the ground.
Precautions
This exercise is always performed at a slow cadence.
Do not rotate your legs to a point beyond which your arms and shoulders can no longer maintain contact with the ground.
BENT-LEG BODY TWIST (MODIFIED)
The Bent-Leg Body Twist can be modified by changing the arm position, resting the head on the ground, keeping the feet on the ground, reducing the range of rotation, and by moving only one leg from the starting position.
Figure 3-24 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Bent-Leg Body Twist is the Supine position with head on the ground, arms at 45 degrees from the trunk, hips and knees bent with feet on the ground.
The knees and feet are together.
Count
● On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground.
The legs drop together toward the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.