Triple Extension is Hip Extended, Knee Extended, and Ankle Plantar Flexed. Triple Extension is the alignment that allows the force from the ground to transfer all the way through the body allowing the body to propel forward or up or laterally.
Quadruped Hip Extension
The Quadruped Hip Extension is a precursor to McGill’s Bird Dog. In the Quadruped Hip Extension the emphasis is only on the hip. The biggest key to ending back pain is learning to move the hip independent of the spine. The dowel provides the coach or trainer with a visual aid to judge lumbar extension. If the space under the dowel increases extension of the lumbar spine is being substituted for the hip. Good glute function may be your best defense against back pain. The Airex pad under the knee guards against rotation as the leg can “sweep the floor”.
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