Instructions
Preparation
- Lie supine on floor with heels in lower loop below each handle. Extended arms out to sides. Straighten low back, knees, and hips raising back and hips off of floor.
Execution
- Keeping hips and low back straight, bend knees pulling heels toward rear end. Raise up until lower legs are vertical. Lower body to original position by straightening knees. Repeat.
Comments
- Keep hips straight throughout movement. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion.
Easier
- Movement can be easier by suspending feet higher although greater cervical spinal and neck flexion flexibility would be required. Alternatively hips can be bent somewhat during knee flexion to decrease intensity.
Harder
- Movement can be made more challenging by suspending feet nearer ground so body is more horizontal.
Classification
Utility: Basic or Auxiliary Mechanics: Isolated Force: Pull