Knees Over Bar
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
Medium / Heavy
2 Short Light or Medium Springs
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Other Muscles at Play
Objectives
Build strength in the abdominals and back extensors to enhance both the stability and mobility of the trunk.
Expand the length and suppleness of the spinal extensors to allow the back to move with greater ease.
Strengthen abdominal support as the spine moves through smooth, segmental articulation, allowing each vertebra to mobilize while the core maintains steady control.
Focus on breathing to synchronize the movement.