FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 18: Intermediate-Advanced
Supine Leg Curl
Hip Flexion and Extension
Objective:
Improve Superficial Back Line Stability and Endurance
Primary Movement: Isometric Hip Extension and Concentric Knee Flexion/Eccentric Knee Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 2-12 repetitions
• Movement Description:
Begin supine with your heels together and on top of the FD.
Lift your hips off of the ground slightly so that there is no excessive lumbar extension.
• Pull the FD with the heels toward your hips while lifting the hips higher as you continue to increase the flexion in
your knees.
At the end of your range of motion, slowly return the FD back to the starting position.
Be sure to keep feet flexed towards the knees (dorsi-flexion) throughout the movement.
• Repeat for the desired number of repetitions.
• Foundation Movement:
• Begin in the Supine Floor Bridge position then slowly extend the knees to a range of motion that maintains ideal form.
• Progressions:
• At the end of your range of motion, lift one leg off of the FD and slowly extend the knee of the foot that remains on
the FD while keeping the other foot elevated toward the ceiling
• Alternate sides for the desired number of repetitions
Notes:
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