Proper Positioning
Wrap up the working leg's ankle
Take about a step away from the apparatus
Lean forward with the back flat, knees directly under the hip
Hands held securely, anywhere on the apparatus, under the head
Proper Technique
Breathe with the stomach and contract the abdominals
Exhale in the upward phase of the movement
Lift the working foot back and up toward the ceiling
Pause at peak contraction and hold with the glutes
Inhale in the downward phase of the movement
Slowly return to the original position
You may allow the quadriceps to pass the hip toward the chest before your next rep, to increase ROM
Essential Tips
Good form reduces injury risk in the knees
Lighten the load
Do not round your lower back
Maintain the head and neck in a neutral position
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