Bent-Leg Body Twist

PREPARATION DRILL, EXERCISE 9: BENT-LEG BODY TWIST

Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation (Figure 6-76).

Starting Position: Supine position with the hips and knees bent to 90 degrees, arms sideward, palms down with fingers spread. Knees and feet are together, and head is raised two or three inches off the ground with the chin slightly tucked.

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 6-76. 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 8-10 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 arms and shoulders can no longer maintain contact with the ground.

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