PURPOSE
The second exercise in the Hip Stability Drill is the Medial Leg Raise.
This exercise strengthens the inner thigh and hip muscles
Figure above shows Soldiers performing the exercise in a formation at a slow cadence:
CADENCE
Soldiers perform the exercise at a 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.
COMMANDS:
● Starting Position, MOVE.
● Ready, EXERCISE.
● Change Position, MOVE.
● Ready, EXERCISE.
● Starting Position, MOVE.
● Position of Attention, MOVE.
Figure 4-2. HSD2 Medial Leg Raise
CHECK POINTS:
● Keep the hips facing forward and the body in a generally straight line.
● Keep the toes facing forward on the bottom leg.
● Place the top hand over the stomach throughout the exercise.
● Do not raise the bottom foot higher than 6-8 inches above the ground.
PRECAUTION:
N/A