Leg-Tuck and Twist

CONDITIONING DRILL 1, EXERCISE 4: LEG-TUCK AND TWIST

Purpose: This exercise develops trunk strength and mobility while enhancing balance (Figure 6-89).

Starting Position: Seated with trunk straight but leaning backward 45 degrees, arms straight and hands on ground 45 degrees to the rear, palms down. Legs are straight, extended to the front and 8-12 inches off the ground.

Cadence: MODERATE

Count:

  1. Raise the legs while rotating on to the left buttock and draw the knees toward the left shoulder.
  2. Return to the starting position.
  3. Repeat count 1 in the opposite direction.
  4. Return to the starting position.
Figure 6-89. Leg-tuck and twist

Check Points:

  • At the starting position, tighten the abdominals to stabilize the trunk.
  • On all counts, keep the feet and knees together.
  • On counts 1 and 3, keep the head and trunk still as the legs move.
  • On counts 1 and 3, tuck (bend) the legs and align them diagonal to the trunk.

Precautions: To protect the back on counts 1 and 3, do not jerk the legs and trunk to achieve the end position.

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