| Course: PHRE 3043 – Functional Movement | Movement Pattern: Hinge | Target: Hamstrings | Synergist(s): Gastrocnemius, Hip Abductors |
| Exercise |  |
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| Regressions: | Single Leg Bridge | Progressions: | Trap Bar Deadlift |
| Equipment: | Body Weight, Dumbbell | ||
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| Description: |
Consider a self spotting option by placing dowel (wall, chair) in hand opposite to leg on the ground. Maintain an upright and neutral spine and head. Lower like a ‘bobbing bird’ keeping the back leg, spine and head in a straight line. Lower until you feel tension in the posterior structures of the leg. Slowly come back up by engaging the gluts and hamstrings and continuing to maintain a straight line as described above. |
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| Common Error(s): | Torso collapses forward | Rounded lower back | Foot/ankle collapse | ||
| Spotting: | Instability training | ||