The Hip Stability Drill (known as HSD) consists of five exercises designed to improve the flexibility and muscular endurance of the leg and hip muscles.
The Hip Stability Drill exercises are:
- Lateral Leg Raise
- Medial Leg Raise
- Bent-Leg Lateral Raise
- Single-Leg Tuck
- Single Leg Over
1. LATERAL LEG RAISE
Figure 4-1 illustrates the Lateral Leg Raise.
Soldiers conduct the movement in formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Lateral Leg Raise is the Sitting position.
Soldiers move to a right side-lying position, with legs extended together, left leg on top of the right.
Support trunk off the ground with the right elbow.
Bend the elbow to 90 degrees and place it directly below the shoulder.
Make a fist with the right hand and rest it on the ground, thumb up.
Place the left hand across the stomach.
Count
● On the count of 1, raise the left leg a short distance above the right leg.
Control the movement to the end point where the left foot will be 6–8 inches above the right foot.
● 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—the left side-lying position—with the trunk supported on the left elbow.
● Complete the same series of repetitions with the right leg and hip.
Figure 4-1. HSD1 Lateral Leg Raise
2. MEDIAL LEG RAISE
The second exercise in the Hip Stability Drill is the Medial Leg Raise.
Figure 4-2 shows Soldiers performing the exercise in a formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Medial Leg Raise is the Sitting position.
Soldiers move to the left side lying position, with the left leg extended and the right leg bent at the knees and rotated so that the right foot rests on the ground behind the left knee, foot pointing away from the body.
Support the trunk off the ground with the left elbow.
Bend the elbow to 90 degrees, placing it directly below the shoulder.
Make the left hand in a fist and rest it on the ground, thumb up.
Place the right hand across the stomach.
Count
● On count 1, raise the left leg a short distance from the ground.
Control the movement to the end point where the left foot will be 6 to 8 inches above the ground.
● 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 to 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 right elbow.
● Complete the same series of repetitions for the right leg and hip.
Figure 4-2. HSD2 Medial Leg Raise
3. BENT-LEG LATERAL RAISE
The third exercise in the Hip Stability Drill is the Bent-Leg Lateral Raise.
Figure 4-3 illustrates the exercise Soldiers perform it in a formation at a slow cadence:
Cadence
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.
Figure 4-3. HSD3 Bent-Leg Lateral Raise
4. SINGLE-LEG TUCK
The Single-Leg Tuck is the fourth exercise in the Hip Stability Drill.
Figure 4-4 on page 4-4 shows the exercise Soldiers perform it in a formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Single-Leg Tuck is the Sitting position.
Soldiers move to a side lying position, with legs extended, the left leg is held 6–8 inches above the right.
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 the count of 1, bend the left knee and hip to 90 degrees, holding the leg and foot in the same plane throughout the movement.
Control the movement to the end point.
The left foot and knee should be the same height from the ground to work the correct muscles in the hip.
Do not let the foot drop to the ground.
● 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 together toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.
● Complete the same series of repetitions for the right leg and hip.
Figure 4-4. HSD4 Single-Leg Tuck
5. SINGLE LEG OVER
The Single Leg Over is the fifth exercise in the Hip Stability Drill (see figure 4-5).
This exercise develops flexibility of the hip and low back.
Soldiers conduct the movement in formation for 30–60 seconds.
Starting Position
The starting position for the Single Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined.
Feet are together on the ground.
The head is on the ground.
Commands
● On the command “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right.
Keep the left shoulder and arm on the ground.
Hold this position for 20–30 seconds.
● On the command “STARTING POSITION, MOVE,” assume the starting position.
● On the command “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left.
Keep the right shoulder and arm on the ground.
Hold this position for 20–30 seconds.
● On the command “STARTING POSITION, MOVE,” return to the starting position, and then the Position of Attention.