This exercise involves lying face down on a bench and using a lever to lift the legs up towards the ceiling, engaging the lower back muscles. The movement is controlled and slow, with a focus on maintaining proper form and avoiding any jerky or sudden movements. The exercise can help to strengthen the lower back and improve overall core stability.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens lower back muscles
- Improves posture
- Reduces risk of lower back pain and injury
- Increases flexibility in the lower back
- Engages core muscles for added stability
How to perform
- Start by lying face down on a bench or stability ball with your hips at the edge of the bench and your feet firmly planted on the ground.
- Place your hands behind your head or cross them over your chest.
- Engage your glutes and lower back muscles to lift your upper body off the bench or ball, keeping your neck in a neutral position.
- Hold the contraction for a few seconds before slowly lowering back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary