215
Exercise name
(Resistance)
Description
(Technique cues) ProgressionMuscle group: Hip extensors
Muscles emphasized: Hamstrings
Joint movement: Hip extension with knee extensionE. Kneeling arabesque
(Reformer)
Kneel on the Reformer, facing
the footbar, with one foot against
the shoulder rest and the other
leg back with the strap on the
foot and the knee slightly bent.
Slowly raise the leg with the strap,
gradually extend the knee, pause,
and then lower the leg to the
starting position. Keep the hands
in contact with the front of the
carriage, and allow the torso to tilt
forward as the leg raises.
(Focus on using the hamstrings
to “lift the knee,” and use the
abdominals to avoid arching the
low back.)
Variation 1: Perform in the same
body position with a band looped
around one foot or ankle and the
other foot (figure 4.40A, p. 211).- Increase springs.
- Increase the height the leg is
raised.
Muscle group: Hip extensors
Muscles emphasized: Hamstrings/abdominal–hamstring force couple
Joint movement: Hip extension with knee flexionF. Bridging
(Body weight on ball)
Lie on your back with both heels
on the top of a ball with your knees
extended. Posteriorly tilt the pelvis,
and raise the pelvis to attempt to
form a straight line along the side
of the knee, pelvis, and shoulder.
Then bend the knees to about
90° (bringing the ball toward the
buttocks), pause, straighten the
knees (bringing the ball away),
and slowly lower the trunk to the
starting position.
(Emphasize pressing down with the
heels and lifting from the bottom of
the pelvis. Keep the pelvis in line
as the knees bend and straighten,
and avoid letting the low back arch
or the knees hyperextend.)- Add a 4-count hold in the bent-
knee position. - Lift one leg off during the hold.
- Carefully perform with one heel
on the ball and the other leg
extended in the air, starting
and ending with the knee
slightly flexed versus straight.
Begin with a very small range
of motion and only if no knee
discomfort is experienced.
(continued)Progression 2