PURPOSE
The Single-Leg Tuck is the fourth exercise in the Hip Stability Drill.
Purpose: This exercise develops flexibility of the hips and lower back muscles
The Figure above shows the exercise Soldiers perform it in a formation at a slow cadence:
CADENCE
Soldiers perform the exercise at a 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.
COMMANDS:
● Starting Position, MOVE.
● Ready, EXERCISE.
● Change Position, MOVE.
● Ready, EXERCISE.
● Starting Position, MOVE.
● Position of Attention, MOVE.
CHECK POINTS:
● Face to the front of the formation, maintaining a generally straight line with the body.
● The top foot remains 6-8 inches above the ground throughout the exercise.
● Place the top hand over the stomach throughout the exercise.
PRECAUTION:
N/A