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 |
Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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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 |
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