Course: PHRE 3045 – Sports Injuries |
Movement Pattern: Hinge |
Target: Hamstrings |
Synergist(s): Foot Arch, Gluteals, Peroneals, Soleus, Spinal Erectors, Tibialis Anterior, Transverse Abdominus |
Exercise |
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Regressions: |
Dowel Deadlift |
Progressions: |
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: |
- While standing upright slowly lower upper body towards the ground by hinging at the hips.
- Maintain neutral spine and head posture both anterior/posterior and horizontal (i.e. don’t let opposite drop).
- Make sure knee and foot posture also remains neutral.
- Progress by adding weight to hand opposite to support leg. Regress by using dowel or wall for self spotting.
- Note: this exercise is corrective in nature (lower kinetic chain and hamstring co-contraction re-training) and as such should not be used to increase hip hinge maximal load progressions.
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Common Error(s): |
Foot/ankle collapse | Valgus knees | Not engaging core |
Spotting: |
Consider self-spotting option |
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