1-2 medium or long springs tower bar sprung from below. for optimal safety tower bar secured with safety strap and spot foot on the bar.
Prone on elbows; spine in neutral one foot on tower bar other knee bent on table at approximately 90 degrees of knee flexion → quadruped position
Inhale to prepare. exhale to extend the hip and knee, pressing the bar toward the ceiling. maintain lumbar spine in neutral inhale to return to the starting position .
Prone on box, ankles may be plantar flexed if toes on bar, ankles may be dorsiflexed if heel is on bar.
Neutral pelvic position.
Extension in the lumbar spine,
Excess rotation of the pelvis (there may be some rotation of the pelvis with maximal hip extension)
Poor scapular stability.
Core stability, abdominals, scapula activation, abductors on contralateral leg, glutes, hamstrings;
Core stability, strengthening pelvic girdle and hip extension; antalgic gait patterns → adapted one legged stabilisation