Bent-Leg Body Twist

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PREPARATION DRILL, EXERCISE 9: BENT-LEG BODY TWIST

Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation (Figure 8-9 ).

Starting Position: Supine position with the hips and knees bent to 90-degrees, arms sideward and palms down. The knees and feet are together.

Cadence: SLOW

Count:

  1. Rotate the legs to the left while keeping the upper back and arms in place.
  2. Return to the starting position.
  3. Repeat count 1 to the right.
  4. Return to the starting position.
Figure 8-9. Bent-leg body twist

Check Points:

  • Tighten the abdominal muscles in the starting position and maintain this contraction throughout the exercise.
  • The head should be off the ground with the chin slightly tucked.
  • Ensure that the hips and knees maintain 90-degree angles.
  • Keep the feet and knees together throughout the exercise.
  • Attempt to rotate the legs to about 8 to 10 inches off the ground. The opposite shoulder must remain in contact with the ground.

Precautions: This exercise is always performed at a slow cadence. Do not rotate the legs to a point beyond which the opposite arm and shoulder can no longer maintain contact with the ground.

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