Assisted Pelvic Curl
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Tuck the pelvis and articulate the spine up and down as the bar pulls traction into the spine.
Work with the spinal stabilizers to create stability through the trunk.
Control the ribcage placement.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Work with the spinal flexors to create stability through the trunk, especially when in bridge.
Create lumbo-pelvic stabilization and work with hip extensors to keep the pelvis from drooping and the back from arching in the bridge.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Press the hips to the ceiling in a bridge.
Create lumbo-pelvic stabilization and work with spinal stabilizers to keep the pelvis from drooping and the back from arching in the bridge.
Other Muscles at Play
Knee flexors work with the hip extensors to keep the heels and sitz bones pulling toward one another.
Hip flexors receive a stretch and traction when in the bridge.
Shoulder extensors press the arms into the mat to create an anchor point.
Scapular depressors pull the shoulders down away from the ears.
Scapular adductors (retractors) pull the shoulder blades together to keep the shoulders from rounding forward.
Dorsiflexors keep the feet flexed so the heels can press into the floor.
Objectives
Teaches proper hip extensor engagement as the legs are pulled forward and upward.
Mobilizes the spine through a controlled, continuous range of motion.
Strengthens the abdominals and back muscles while activating the hamstrings and the back of the legs.
Stretches the hip flexors to balance the work of the posterior chain.
Stabilizes and strengthens the scapular stabilizers— particularly the latissimus dorsi and triceps—to support upper-body control.
Focus on breathing to synchronize the movement.