Instructions
Preparation
- Hook feet under foot brace and lie supine on incline board with hips bent. Hold plate on chest with both hands or use no weight.
Execution
- Flex and twist the waist to one direction while raising the torso from bench by bending hips. Return until the back of the shoulders contact the padded incline board. Repeat to the opposite side alternating twists.
Comments
- Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance. See Arm Position During Waist Exercises. If no knee support is built in to the incline board, a ball can be placed under the legs as illustrated. Elbows can be raise over opposing knees for fuller range of motion. If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf support is used. See Spot Reduction Myth.
Classification
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |