Starting Position

Improving pelvic dynamics can reduce hamstring cramping and improve glute contribution. The back pocket tuck is a subtle posterior pelvic tilt that engages the hips and stabilizes the base. If the glutes cannot create posterior pelvic tilt, the hamstrings may attempt the task from a shortened position and cramp. Hook lying places the hamstrings in a more concentrically oriented position than 90-90 because the knees are flexed and the hips are more extended. The movement begins in a standard push-up position. The starting position requires lying on the left side in a straight line from head to toe. The drill begins with the athlete lying on their back. The left leg stays straight along the floor. The starting position is seated on the floor in long sitting. The right knee is bent during the starting position. The knees should be bent and the feet should remain on the floor during setup. The drill begins with the person lying on the back in a hook-lying position. The legs should stay wide while remaining straight. The legs are extended straight in front of the body at the start. The feet should be set slightly wider than hip-width apart. One hand holds a weight while the opposite ar…