Standing Roll Down
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2 Light or Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Flexes the spine to articulate and roll down.
Resists the pressure from the bar on the roll up.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Co-contracts with the spinal flexors to roll up and down.
Articulates the spine to a flat back when pushing the bar through and when rolling up to standing.
Plantar Flexors
Gastrocnemius, Soleus, Tibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Peroneus Longus, Peroneus Brevis
Lifts the heels at the beginning of the exercise.
Other Muscles at Play
Spinal stabilizers assist with articulation of the spine and lumbo-pelvic stabilization.
Hip extensors co-contract with the spinal stabilizers and abdominals to protect the lower back, then receive a stretch when bent over the legs.
Hip adductors keep the legs closed together and develop the midline.
Knee extensors keep the legs straight.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators and protractors (abductors) allow for overhead reach and resist the pressure from the push through bar.
Objectives
Expand the range of motion and length through the torso and spine while stretching the entire back line from head to heel.
Stabilize the shoulders, hips, and trunk, using the abdominals to support the spine through the roll-down so the back can lengthen without being overworked.
Focus on breathing to synchronize the movement.