Thigh Stretch
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Receive a deep stretch as the body hinges.
Engage to pull the body back forward on top of the knees.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Receive a deep stretch as the body hinges.
Co-contract with the spinal stabilizers and the hip extensors to stabilize the lumbo-pelvic region to not arch the back or drop the hips.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Works with the spinal stabilizers to keep the spine stacked and stabilized throughout the entire exercise.
Extends the upper back if added.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Works with the spinal extensors to keep the spine stacked and stabilized throughout the entire exercise.
Co-contract with the hip extensors and flexors to stabilize the lumbo-pelvic region to not arch the back or drop the hips.
Other Muscles at Play
Scapular adductors (retraction) stabilize the shoulder blades so the shoulders don't round forward and support the body as it hangs off the bar.
Scapular depressors keep the shoulders down away from the ears.
Objectives
Strengthens and lengthens the quadriceps while refining hip-flexor and knee extensor control.
Emphasizes abdominal engagement and pelvic stability as the torso hinges without external support.
Opens the entire anterior chain, creating balanced front-body length.
Encourages activation of the mid and upper back while keeping the shoulder blades wide and gently depressed rather than pinched.
Provides a targeted stretch to the anterior tibialis when that muscle is shortened.
Focus on breathing to synchronize the movement.