EXERCISE 2: MEDIAL LEG RAISE

EXERCISE 2: MEDIAL LEG RAISE

(5 repetitions on each side)

Purpose: This exercise strengthens the inner thigh and hip muscles (Figure 6-11).

Starting Position 1: Lay on the left side with the left leg extended straight to the side and the right leg bent at 90 degrees with the right foot flat on the ground behind the left leg. 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 right hand makes a fist vertical to the ground.

Starting Position 2: Lay on the right side with the right leg extended straight to the side and the left leg bent at 90 degrees with the left foot flat on the ground behind the right leg. 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 left hand makes a fist vertical to the ground.

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

􀁺 Starting Position, MOVE.

􀁺 Ready, EXERCISE.

􀁺 Change Position, MOVE.

􀁺 Ready, EXERCISE.

􀁺 Starting Position, MOVE.

􀁺 Position of Attention, MOVE.

Cadence: SLOW

Count:

1. Raise the bottom leg so the bottom foot is 6-8 inches above the ground.

2. Return to the starting position.

3. Raise the bottom leg so the bottom foot is 6-8 inches above the ground.

4. Return to the starting position.

Figure 6-11. Medial leg raise

Check Points:

􀁺 Keep the hips facing forward and the body in a generally straight line.

􀁺 Keep the toes facing forward on the bottom leg.

􀁺 Place the top hand over the stomach throughout the exercise.

􀁺 Do not raise the bottom foot higher than 6-8 inches above the ground.

Precaution: N/A