The Single–leg Tuck

Hip Stability Drill
Exercise 4: The Single–leg Tuck
(5 repetitions on each side)

Purpose: This exercise strengthens the hip flexors, lateral
hip and upper leg muscles.
Starting Position 1: Lay on your right side with your legs extended
straight to the side, with the left leg 6–8 inches
above the ground and toes pointing straight ahead.
Support your upper body with your right elbow.
Your elbow is bent at 90–degrees, your upper arm
is perpendicular to the ground and your right hand
makes a fist vertical to the ground.
Starting Position 2: Lay on your left side with your legs extended
straight to the side, with the right leg 6–8 inches
above the ground and toes pointing straight ahead.
Support your upper body with your left elbow.
Your elbow is bent at 90–degrees, your upper arm
is perpendicular to the ground and your left hand
makes a fist vertical to the ground.
Cadence: SLOW.
Count: 1. Bring the thigh of the top leg toward the chest,
bending the knee at 90–degrees.
2. Return to the Starting Position.
3. Bring the thigh of the top leg toward the chest,
bending the knee at 90–degrees.
4. Return to the Starting Position.