|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 by extending hips. Before full hip extension, pull body toward feet by bending knees and hips. Roll onto feet until knees are fully flexed. Return body to original position by extending knees, then lowering 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. Preventing full extension of hip allows hamstrings to remain in a mechanically strong position as it approaches full flexion by reducing active insufficiency. Dorsal flexion of ankle also reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.
Movement can be made easier by positioning:
- platform and feet closer to bar.
- bar higher while keeping platform as low as possible without allowing buttocks to contact floor.
Exercise can be made more difficult by positioning
- platform and feet further away from bar.
- bar in lower position, yet not allowing bottocks to contact floor.
- platform higher.
- hips straight after hip raise phase
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