Stability

The Hip Stability Drill (known as HSD) consists of five exercises designed to improve the flexibility and muscular endurance of the leg and hip muscles. The Hip Stability Drill exercises are the Lateral Leg Raise, Medial Leg Raise, Bent-Leg Lateral Raise, Single-Leg Tuck, and Single Leg Over.

1. Lateral Leg Raise

   Conduct the movement at a slow cadence:

   • The starting position for the Lateral Leg Raise is the Sitting position. Move to a right side-lying position, with legs extended together, left leg on top of the right. Support trunk off the ground with the right elbow. Bend the elbow to 90 degrees and place it directly below the shoulder. Make a fist with the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
   • On the count of 1, raise the left leg a short distance above the right leg. Control the movement to the end point where the left foot will be 6–8 inches above the right foot.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the first starting position.
   • Repeat 5–10 times.
   • On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position—the left side-lying position—with the trunk supported on the left elbow.
   • Complete the same series of repetitions with the right leg and hip.

2. Medial Leg Raise

   The second exercise in the Hip Stability Drill is the Medial Leg Raise. Perform the exercise at a slow cadence:

   • The starting position for the Medial Leg Raise is the Sitting position. Move to the left side lying position, with the left leg extended and the right leg bent at the knees and rotated so that the right foot rests on the ground behind the left knee, foot pointing away from the body.
   • Support the trunk off the ground with the left elbow. Bend the elbow to 90 degrees, placing it directly below the shoulder. Make the left hand in a fist and rest it on the ground, thumb up. Place the right hand across the stomach.
   • On count 1, raise the left leg a short distance from the ground. Control the movement to the end point where the left foot will be 6 to 8 inches above the ground.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the first starting position.
   • Repeat 5 to 10 times.
   • On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the right elbow.
   • Complete the same series of repetitions for the right leg and hip.

3. Bent-Leg Lateral Raise

   The third exercise in the Hip Stability Drill is the Bent-Leg Lateral Raise. Perform the exercise at a slow cadence:

   • The starting position for the Bent-Leg Lateral Raise is the Sitting position. Move to a side-lying position, with legs together, knees bent to 90 degrees and, left leg on top of the right. The thighs and trunk form a straight line.
   • Support the trunk off the ground with the right elbow. Bend the elbow to 90 degrees, and place it directly below the shoulder. Fist the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
   • On count 1, raise the left knee a short distance above the right leg. Feet remain together. Control the movement to the end point where the left knee will be 6–8 inches above the right knee.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1
   • On count 4, return to the first starting position.
   • Repeat 5–10 times.
   • On the command, “CHANGE POSITION, MOVE,” swing the legs toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.

4. Single-Leg Tuck

   The Single-Leg Tuck is the fourth exercise in the Hip Stability Drill. Perform the exercise at a slow cadence:

   • The starting position for the Single-Leg Tuck is the Sitting position. Move to a side lying position, with legs extended, the left leg is held 6–8 inches above the right.
   • Support the trunk off the ground with the right elbow. Bend the elbow to 90 degrees and place it directly below the shoulder. Fist the right hand and rest it on the ground, thumb up. Place the left hand across the stomach.
   • On the count of 1, bend the left knee and hip to 90 degrees, holding the leg and foot in the same plane throughout the movement. Control the movement to the end point. The left foot and knee should be the same height from the ground to work the correct muscles in the hip. Do not let the foot drop to the ground.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the first starting position.
   • Repeat 5–10 times.
   • On the command, “CHANGE POSITION, MOVE,” swing the legs together toward the front of the formation, swiveling on the buttocks into the second starting position with the trunk supported on the left elbow.
   • Complete the same series of repetitions for the right leg and hip.

5. Single Leg Over

   The Single Leg Over is the fifth exercise in the Hip Stability Drill. This exercise develops flexibility of the hip and low back. Conduct the movement for 30–60 seconds.

   • The starting position for the Single Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined. Feet are together on the ground. The head is on the ground.
   • On the command “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right. Keep the left shoulder and arm on the ground. Hold this position for 20–30 seconds.
   • On the command “STARTING POSITION, MOVE,” assume the starting position.
   • On the command “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left. Keep the right shoulder and arm on the ground. Hold this position for 20–30 seconds.
   • On the command “STARTING POSITION, MOVE,” return to the starting position, and then the Position of Attention.

The Shoulder Stability Drill is designed to develop strength and stability in the shoulder muscles. You can perform this drill throughout your career. It improves foundational readiness for more rigorous training and combat tasks that involve carrying, climbing, pulling, and pushing. In this section, each illustration features a training partner providing feedback to aid in proper execution of the exercise. In the H2F system, the use of coaching, training, and battle buddy input is highly encouraged.

1. I Raise

   The first exercise for the Shoulder Stability Drill is the I Raise. Perform the exercise at a slow cadence:

   • The starting position for the I Raise is the Prone position with arms laying parallel to each other on the ground above the head. This is the I position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
   • On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

2. T Raise

   The second exercise for the Shoulder Stability Drill is the T Raise. Perform the exercise at a slow cadence:

   • The starting position for the T Raise is the Prone position with arms laying on the ground straight out from the shoulders at 90 degrees to the trunk. This is the T position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms perpendicular to the ground, facing directly ahead.
   • On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

3. Y Raise

   The third exercise for the Shoulder Stability Drill is the Y Raise. Perform the exercise at a slow cadence:

   • The starting position for the Y Raise is the Prone position with arms laying on the ground extended overhead at 45 degrees to the trunk. This is the Y position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
   • On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows straight. The head remains in its starting position.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

4. L Raise

   The fourth exercise for the Shoulder Stability Drill is the L Raise. Perform the exercise at a slow cadence:

   • The starting position for the L Raise is the Prone position with arms laying on the ground straight out to the side at 90 degrees to the trunk and elbows bent to 90 degrees. Hands are at head level with palms facing the head. This is the L position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
   • On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent. The head remains in its starting position. The elbows, forearms, and hands should leave the ground at the same time.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

5. W Raise

   The fifth exercise for the Shoulder Stability Drill is the W Raise. Figures 4-10 and 4-11 show the exercise as performed in a formation at a slow cadence:

   • The starting position for the W Raise is the Prone position with arms on the ground at 45 degrees to the trunk and elbows bent to 45 degrees. This is the W position. The head is slightly elevated. Feet are together and toes are pointing rearward. Fingers and thumbs are extended and joined with palms facing each other.
   • On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent. The head remains in its starting position. The elbows, forearms, and hands should leave the ground at the same time.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

The core of the body consists of the abdomen, the pelvis and lower or lumbar spine. The muscles that originate in the core provide stability and motion for the limbs and trunk. Regular performance of Four for the Core provides a foundation of good stability for all physical readiness exercises. Returning to the position of attention between exercises provides a moment to reset posture and check the improvement these exercises provide for moving to and from the ground.

1. Bent-Leg Raise

   The Bent-Leg Raise is the first exercise in Four for the Core. This exercise improves awareness of spinal control while moving the legs. The hand position under the back and not the pelvis, places heavy emphasis on the strength of the core muscles of the abdomen, not the hip flexor muscles. Below is a breakdown of the movement which is performed for a count of 60 secs.

   • The starting position for the Bent-Leg Raise is the supine position with knees bent to 90 degrees, feet flat on the ground. Hands are placed under the SMALL OF THE BACK, not the pelvis, with palms on the ground. Head is 2-4 inches off the ground.
   • On the command of “ready, EXERCISE,” raise both feet from the ground until both knees and hips flex to 90 degrees. While concentrating on the amount of pressure placed on the hands from the spine, slowly straighten the legs. Maintain this pressure for up to 60 secs.
   • If the pressure on the hands reduces or you need to rest, bring the knees back to the chest for 3-5 secs until resuming the effort.
   • On the command of “starting position, MOVE,” return to the starting position.

2. Side Bridge

   The Side Bridge is the second exercise in Four for the Core. This exercise isolates one side of the trunk at a time. It strengthens all the muscles on the side nearest the ground - from the spine to the side of the trunk and pelvis. It is a safe way to contract the obliques and the hip abductors without compressing or loading the spine. Below is a breakdown of the movement which is performed for a count of 60 secs.

   • The starting position for the Side Bridge is laying on the left side with upper body off the ground, supported by the left shoulder. The left elbow is on the ground directly beneath the shoulder. The legs are straight with the left foot resting ON TOP of the right foot. The right arm rests on the trunk, elbow flexed to allow the right hand to rest on the abdomen.
   • On the command of “ready, EXERCISE,” raise the trunk off the ground until the trunk, pelvis and legs form a straight line when viewed from the front and top. Head stays aligned with the spine.
   • Hold this position for 60 secs.
   • To rest, return to the starting position for 3-5 secs until resuming the effort.
   • On the command of “starting position, MOVE,” return to the starting position.
   • On the command of “change position, ready, EXERCISE,” swing the legs and body through the sitting position to lay on the right side. Repeat the exercise on the right.

3. Back Bridge

   The Back Bridge is the third exercise in Four for the Core. This exercise strengthens the muscles on the spine, buttocks, and hamstrings – the posterior chain. Below is a breakdown of the movement which is performed for a count of 60 secs.

   • The starting position for the Back Bridge is the Supine position with arms out to the side at 45 degrees and knees bent to 90 degrees. Feet are flat on the ground.
   • On the command of “ready, EXERCISE,” raise the buttocks off the ground while straightening the left knee until the trunk, pelvis and left leg forms a straight line when viewed from the side. Head remains on the ground.
   • Hold this position for 5 secs. On the command of “change position,” switch legs.
   • Repeat the switch every 5 secs for a total of 6 repetitions.
   • On the command of “starting position, MOVE,” return to the starting position.

4. Quadraplex

   The Quadraplex is the final exercise in Four for the Core. This exercise improves balance, coordination and strength of core muscles in the posterior chain. Below is a breakdown of the movement which is performed for a count of 60 secs.

   • The starting position for the Quadraplex is six-point position with the knees on the ground beneath the hips.
   • On the command of “ready, EXERCISE,” raise the left leg and right hand until they are both straight and parallel to the ground.
   • Head stays aligned with the spine. DO not let the low back, shoulder and trunk sag. Stay tall on the supporting shoulder.
   • Hold this position for 60 secs.
   • To rest, return to the starting position for 3-5 secs until resuming the effort.
   • On the command of “starting position, MOVE,” return to the starting position.
   • On the command of “change position, ready, EXERCISE,” repeat the exercise on the right.