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Bent-Leg Raise

Lying on the back with hands under the small of the back, slowly straighten the raised legs while keeping the spine pressed into the hands.

Four for the Core, exercise 1 of 4

Demonstration

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

Bent-Leg Raise: official ATP 7-22.02 photo sequence (figure 4-12, 4C.1. Bent-Leg Raise) showing the positions of the exercise in order.
Figure 4-12. 4C.1. Bent-Leg Raise · ATP 7-22.02, p. 4-9 (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

Four for the Core, exercise 1 of 4

Held position, on commandUp to 60 seconds.

Starting position

Supine with knees bent to 90 degrees and feet flat. Hands under the small of the back (not the pelvis), palms down. Head 2–4 inches off 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)

Commands and movement

  1. 1READY, EXERCISE. Raise both feet until the hips and knees are at 90 degrees. Keeping the spine pressing on the hands, slowly straighten the legs and hold that pressure for up to 60 seconds.
  2. 2To rest. If the pressure on the hands drops or you need a rest, bring the knees to the chest for 3–5 seconds, then resume.
  3. 3STARTING POSITION, MOVE. Return to the starting position.

ATP 7-22.02, para. 4-15, p. 4-9, Figure 4-12 (opens the official PDF)

What it develops

Improves awareness of spinal control while moving the legs. Placing the hands under the back rather than the pelvis puts the emphasis on the abdominal core muscles rather than the hip flexors.

Focus: Abdominal core, Spinal control

Form

Drawn from the cited instructions.

Cues

  • Keep steady pressure of the spine on the hands.
  • Rest by bringing the knees to the chest, not by letting the back lift.