STANDARD
Purpose
The Leg-Tuck and Twist is the fourth exercise in Conditioning Drill 1.
This exercise strengthens the trunk and hip muscle coordination while promoting control of trunk rotation.
It is an advanced body weight exercise that prepares for more vigorous training, testing, and combat tasks.
Figure above breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Soldiers conduct the movement at a moderate cadence:
Starting Position
The starting position for the Leg-Tuck and Twist is the supported reclining Sitting position.
Hands are on the ground to the rear of the shoulders, palms down.
Legs are straight and kept together with the feet 8–12 inches above the ground.
Count
● On count 1, raise the legs while rotating onto the left buttock and drawing the knees toward the left shoulder.
Maintain control of the leg movement and trunk position.
● 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
● At the starting position, tighten the abdominals to stabilize the trunk.
● On all counts, keep the feet and knees together.
● On counts 1 and 3, keep the head and trunk still as the legs move.
● On counts 1 and 3, tuck (bend) the legs and align them diagonal to the trunk.
Precautions
To protect the back on counts 1 and 3, do not jerk the legs and trunk to achieve the end position.
LEG-TUCK AND TWIST (MODIFIED)
The Leg-Tuck and Twist (modified) replaces the fourth exercise in Conditioning Drill 1.
This modification decreases the range of motion and limits the use of the arm, leg, and core muscles.
Figure 5-9 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the modified Leg-Tuck and Twist is the supported reclining Sitting position.
Hands are on the ground to the rear of the shoulders, palms down.
Legs are bent with feet flat on the ground.
Count
● On count 1, raise the legs while rotating onto the left buttock and drawing the knees toward the left shoulder.
Maintain control of the bent knee and trunk position.
● 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.
Other Modifications
Other modifications include the following:
Starting position as above, alternate single leg movement.
Starting position is the Supine position with the knees bent, and trunk, arms, and head on the ground:
▪ On count 1, left knee moves to the chest.
▪ On count 2, left knee returns to starting position.
▪ On count 3, right knee moves to the chest.
▪ On count 4, right knee returns to the starting position.
Starting position is the Supine position with knees bent to 45 degrees:
▪ On count 1, both knees lift up and to the left.
▪ On count 2, return to the starting position.
▪ On count 3, both knees lift up to the right.
▪ On count 4, return to the starting position.