Pelvis

The activity is intended to help loosen the hips. Posterior pelvic tilt stabilizes the lower back in a neutral position. The hip tuck performed in this drill should be small, not exaggerated. Setup begins by tucking the hips underneath the body to establish the desired pelvic position. The purpose of the hip tuck is pelvic positioning to support abdominal engagement, not to create a large spinal position change. The tucked pelvic position must be maintained throughout the knee push phase of the drill. The body must remain controlled with the back flat and hips tucked throughout the breathing sequence. Reaching the elevated leg back helps create hip length while the opposite glute remains active. A full inhale at the knee-drive end range creates a stretch through the leg remaining on the bench. The wall-supported starting position allows the hips to roll upward while the spine stays rounded. The drill requires maintaining control through the hips while breathing. The drill requires maintaining pelvic control during the exhale. A small pelvic tuck is recommended to augment inner thigh engagement during the drill. The drill uses pelvic positioning, knee drive, and breathing to reinfo…