SIDE-TO-SIDE KNEE LIFTS

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The Side-to-Side Knee Lifts is the third exercise in Conditioning Drill 3.

This exercise combines upper and lower body strength, mobility, and endurance.

It is a dynamic test of single leg balance and total body coordination.

This exercise develops coordination, balance and explosive strength in your legs

The figure breaks down the exercise as Soldiers conduct it in a formation at moderate cadence:

Moderate cadence

The starting position for the Side-to-Side Knee Lifts is the Straddle Stance position with hands on hips.

● On count 1, hop to the left foot while simultaneously drawing the right knee toward the chest.

The right hand moves comfortably down toward the right ankle.

The left hand touches the right knee.

● On count 2, hop to the right foot while simultaneously drawing the left knee toward the chest.

The left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee.

● On count 3, repeat count 1.

● On count 4, repeat count 2.

● Keep the head up and the back straight throughout the movement.

Try not to lean forward.

Build up to 10 correctly performed repetitions.

● At the starting position, tighten the abdominals to stabilize the trunk.

● On all counts, do not allow the back to round; keep the head up and eyes forward.

● On each landing, the feet should be directed forward and maintained at shoulder distance apart.

The landing should be “soft” and proceed from balls of the feet to the heels.

The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

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