LEGS
SPRINGS: Not spring dependent or direction dependent
SET-UP:
Kneel on middle line with both toes hooked against pockets
Bring hands to hips, prayer, or across chest
Brace core and glutes
Look straight ahead
MOVEMENT:
Brace your core and glutes as you hinge from your knees for 1, hinge from your knees for 2, brace your core and glutes for 3, hinge from your knees for 4
Hug your core and glutes as you sit back up for 1, sit back up for 2, hug your core and glutes for 3, sit back up for 4
THINGS TO CONSIDER:
Range of motion does not have to be big to be effective
If clients have issues moving from knees and start moving from hips -> compare to a trust fall
TIME: At least 1 minutes
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Hamstrings (lengthen as you lower), glutes (stabilize), calves (toe hook engagement)
Assisting Muscles: Erector spinae, glute med/min, adductors (stabilize hip)
Stabilizers: Transverse abdominis, obliques, QL’s (prevents side bends), multifidus (spinal stabilization), pelvic floor
Relaxed Muscles: hip flexors, upper body
VARIATIONS:
Holds
Lean back to emphasize quads
Add weights
Can be paired with any kneeling upper body move on the carriage or Kneeling Torso Twists
MODIFICATIONS
Minimize range of motion
ADVANCEMENTS
Add range of motion
PREGNANCY MODIFICATIONS
Would opt for Carriage Hamstring Curl 2W//2Y