Instructions
Preparation
- Position thighs prone on large pad and lower legs under padded
brace. Hold weight to chest or behind neck.
Execution
- Lower body by bending waist until fully flexed. Raise, or
extend waist until torso is parallel to legs. Repeat.
Comments
- Adjust lower leg brace so pressure is evenly distributed
on thigh pad. Begin with body weight and add additional weight
gradually to allow lower back adequate adaptation.
Do not pause or bounce at bottom of lift. Do not lower weight
beyond mild stretch throughout hamstrings and low back. Full
range of motion will vary from person to person. Certain individuals
may need to keep their neck in neutral position with space between
their chin and sternum. See Arm
Position During Waist Exercises. Although articulation of
waist is emphasized, some hip extension may accommodate movement.
If weight is positioned behind head, neck extensors act as stabilizers
- Also see Weighted Hyper-extension
and Weighted Back
Raise.
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Classification
Muscles
Target
Synergists (see comments)
Stabilizers
- No significant stabilizers
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