PURPOSE
The Bent-Leg Raise is the first exercise in Four for the Core.
This exercise improves awareness of spinal control while moving the legs.
The hand position under the back and not the pelvis, places heavy emphasis on the strength of the core muscles of the abdomen, not the hip flexor muscles.
Figure above shows the exercise as performed in a formation at a slow cadence.
Below is a breakdown of the movement which is performed for a count of 60 secs.
CADENCE
Soldiers perform the exercise at a slow cadence.
STARTING POSITION
The starting position for the Bent-Leg Raise is the supine position with knees bent to 90 degrees, feet flat on the ground.
Hands are placed under the SMALL OF THE BACK, not the pelvis, with palms on the ground.
Head is 2-4 inches off the ground.
COUNT
● On the command of “ready, EXERCISE,” raise both feet from the ground until both knees and hips flex to 90 degrees.
While concentrating on the amount of pressure placed on the hands from the spine, slowly straighten the legs.
Maintain this pressure for up to 60 secs.
● If the pressure on the hands reduces or the Soldier needs to rest, bring the knees back to the chest for 3-5 secs until resuming the effort.
● On the command of “starting position, MOVE,” return to the starting position.