Lateral Leg Raise

HIP STABILITY DRILL, EXERCISE 1: LATERAL LEG RAISE

(5 repetitions on each side)

Purpose: This exercise strengthens lateral hip and upper leg muscles (Figure 6-10).

Starting Position 1: Lay on the right side with the legs extended straight to the side and feet together with toes pointing straight ahead. Support the upper body with the right elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the right hand makes a fist vertical to the ground.

Starting Position 2: Lay on the left side with the legs extended straight to the side and feet together with toes pointing straight ahead. Support the upper body with the left elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the left hand makes a fist vertical to the ground.

Commands: The commands for the lateral leg raise are as follows:

  • Starting Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Change Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Position of Attention, MOVE.

Cadence: SLOW

Count:

  1. Raise the top leg so the top foot is 6 to 8 inches above the ground.
  2. Return to the starting position.
  3. Raise the top leg so the top foot is 6 to 8 inches above the ground.
  4. Return to the starting position.

Figure 6-10. Lateral leg raise

Check Points:

  • Face to the front of the formation, maintaining a generally straight line with the body.
  • On counts 1 and 3, keep the knee of the raised leg straight and the foot pointing forward. The top leg raises no more than 6-8 inches above the ground.
  • Place the top hand over the stomach throughout the exercise.

Precaution: N/A

Leave a Comment