- Lie supine on machine with lower legs between paded bars.
Grasp handles on each side.
- Pull lower leg bar up by flexing hips toward arms by flexing
hips then waist. Continue to raise knees toward shoulders by
flexing waist, raising hips from board. Return until waist and
hips are extended down to original postition. Repeat.
- Rectus Abdominis and Obliques dynamically
contract only if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion.
It may be necessary to completely flex hips before waist flexion
is possible. See Spot
Reduction Myth and Lower