- Place sandbag or medicine ball between ankles. Lay torso
and waist on bench and grasp handles. Feet should be above floor
with legs straight.
- Raise weight by extending hips as high as possible until
legs are nearly straight. Lower legs to original position. Repeat.
- Exercise can be performed without
added weight. Some individuals may be able to articulate
both through the hips and through the lower back (i.e. lumbar
spine), in which case, Erector Spinae also becomes synergist.