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Bent-Leg Body Twist

Lying on the back with knees and hips at 90 degrees, lower both legs to one side and back.

Preparation Drill, exercise 9 of 10

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Bent-Leg Body Twist: official ATP 7-22.02 photo sequence (figure 3-12, PD9 Bent-Leg Body Twist) showing the positions of the exercise in order.
Figure 3-12. PD9 Bent-Leg Body Twist · ATP 7-22.02, p. 3-9 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Preparation Drill, exercise 9 of 10

Slow cadence (50 counts per minute)

Starting position

Supine with hips and knees bent to 90 degrees, knees and feet together, arms straight out to the sides with palms on the ground.

Supine: Lying on the back with legs together and the body aligned, reached from the Straddle Stance through Half-Kneeling and Sitting without using the hands. ATP 7-22.02, para. 2-8 – 2-10, p. 2-3 – 2-4 (opens the official PDF)

Counts

  1. 1Count 1. Rotate the legs to the left, letting them drop together toward the ground while the upper back and arms stay down.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1 to the right.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 3-12, p. 3-8, Figure 3-12 (opens the official PDF)

What it develops

Strengthens the trunk and hip muscles while promoting control of trunk rotation, as preparation for loaded trunk movements.

Focus: Trunk, Hips, Rotation control

Form

Drawn from the cited instructions.

Cues

  • Keep the upper back and arms on the ground.
  • Move the knees and feet together.