- Lie supine on mat or bench with hips bent and feet on floor
or bench. Hook feet under foot brace or secure low overhang if
required to keep feet down. Extend arms down to sides.
- Raise torso from mat or bench by bending waist and hips.
Extend hands toward sides of heels. Return until back of shoulders
contact mat or bench. Repeat.
- If upper back does not come completely down at end of movement,
abdominal muscles may only be isometrically
involved in exercise. Pectineus, Adductor Longus, and Brevis
do not assist in hip flexion since hips are already initially
bent. See Spot
Reduction Myth. Also see Dangerous
- Movement can be made easier by performing movement on decline
- Exercise can be made more challenging by crossing arms on
chest. See Arm
Position During Waist Exercises.