|Utility:||Basic or Auxiliary|
Stand behind bar facing elevated platform positioned slightly away on other side of bar. Grasp bar with slightly wider than shoulder width grip. Walk body under bar and position back of heels on elevated platform. With legs extended forward, hang under bar with arms straight and hips bent just above floor.
Raise hips up as high as possible by extending hips. Lower hips to original position just above floor. Repeat.
Platform should be high enough to allow hips to flex without buttocks contacting floor. Full range of motion will vary from person to person. Adductor Magnus may only assist at initial phase hip extension depending on degree of hip flexion at bottom of movement.
Also see Hanging Hyperextension for Erector Spinae performed with fuller range of movement.
Movement can be made easier by positioning bar higher.
Exercise is most difficult when bar is positioned in lower position, yet not allowing bottocks to contact floor while platform is elevated up to the point where hips travel more vertical. Performing movement with only one leg will greatly increase difficulty.
- Gluteus Maximus
- Adductor Magnus
- Latissimus Dorsi
- Pectoralis Major, Sternal
- Triceps, Long Head
- Teres Major
- Deltoid, Posterior
- Levator Scapulae
- Pectoralis Minor