Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Position thighs prone on large pad and lower legs under padded brace. Place hands behind neck or to sides of head.


Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.


Adjust lower leg brace so pressure is evenly distributed on thigh pad. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. If hands are positioned behind head, neck extensors act as stabilizers:


Movement can be made easier by crossing arms on chest. See Arm Position During Waist Exercises.


Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Exercise can be made more challenging by using additional weight or positioning hands further up on head, or even overhead.

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