Exercise 3: Bent-Leg Lateral Raise

Question 1

PURPOSE

Answer 1

Strengthens the hip rotator muscles.

Question 2

STARTING POSITION

Answer 2

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

(NOTE) Face to the front of the formation, keeping the body in a generally straight line, from the knees to the torso, with hips forward and shoulders back so as to not arch the back.

Question 3

CHECKPOINTS

Answer 3

• Face to the front of the formation, maintaining a generally straight line with the body, from the knees to the torso.
• Keep the feet together throughout the exercise.
• Place the top hand over the stomach throughout the exercise.

Question 4

CADENCE

Answer 4

Slow