- Kneel on floor. Position ankles under fixed bar or pad and
knees on thick dense pad. Kneel upright with hips straight. Extend
arms out to sides with elbow pointing back and slightly bent.
Position hands slightly forward with palms facing forward or
slightly toward floor.
- Lower body with hips straight by slowly straightening knees.
Control descent only with hamstrings as low as possible. only
when body begins to fall, touch down with tensed finger tips
out to each side. Once fingers make contact with floor, control
remanding descent with assistance of arms. Allowing chest to
come very close to floor, rapidly push off against floor, again
just enough to assist hamstrings in raising body upward. Return
to upright kneeling position and repeat.
- Bar or pad height should be only just high enough to position
ankles underneath, allowing room for vertical orientation of
feet with toes on floor. To keep exercise challenging, push off
only hard enough to minimally assist raising of body with hamstrings.
Attempt to keep hips as straight as possible throughout movement
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. Also see Hamstring
Raise comments and Arm
Position During Waist Exercises.