PURPOSE
The third exercise in the Hip Stability Drill is the Bent-Leg Lateral Raise.
Purpose: This exercise strengthens hip rotator muscles
The figure above illustrates the exercise Soldiers perform it in a formation at a slow cadence:
CADENCE
Soldiers perform the exercise at a slow cadence.
STARTING POSITION
The starting position for the Bent-Leg Lateral Raise is the Sitting position.
Soldiers move to a side-lying position, with legs together, knees bent to 90 degrees and, left leg on top of the right.
The thighs and trunk form a straight line.
Support the trunk off the ground with the right elbow.
Bend the elbow to 90 degrees, and place it directly below the shoulder.
Fist the right hand and rest it on the ground, thumb up.
Place the left hand across the stomach.
COUNT
● On count 1, raise the left knee a short distance above the right leg.
Feet remain together.
Control the movement to the end point where the left knee will be 6–8 inches above the right knee.
● On count 2, return to the starting position.
● On count 3, repeat count 1
● On count 4, return to the first starting position.
REPETITIONS
● Repeat 5–10 times.
CHANGE POSITION
● On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.
COMMANDS:
● Starting Position, MOVE.
● Ready, EXERCISE.
● Change Position, MOVE.
● Ready, EXERCISE.
● Starting Position, MOVE.
● Position of Attention, MOVE.
CHECK POINTS:
● Face to the front of the formation, maintaining a generally straight line with the body, from the knees to the torso.
● Keep the feet together throughout the exercise.
● Place the top hand over the stomach throughout the exercise.
PRECAUTION:
N/A