Subvert your idea:
Dorsiflexion and extension are also called goat presses. Speaking of this action! I believe many friends have done this action themselves!
In the eyes of gyms or many fitness veterans! This movement is used as a way to exercise the lower back (erector spinae muscles)! But I don’t think so!
If you understand sports anatomy you will find that this action is similar to Deadlifts, glute bridges, and good morning pouts are all in the same category! They are all hip-dominant movements! The specific joint movement involved should be hip flexion and extension!
And in During hip flexion and extension movements, the lower back (erector spinae muscles)is mainly responsible for stabilization (trunk) The spine (especially the lumbar spine) does isometric contraction! AndThe agonist muscles should be the buttocks and hamstring muscles (responsible for hip extension)!
So: I would say that the dorsi flexion and extension should be renamed hip flexion and extension (picture)! It is a better exercise for the buttocks than for the lower back (of course, the erector spinae muscles can extend the spine, but not Its main function! Its function is to stabilize the trunk)
Action process
Lie down on the bench and the height of the stuck is below the hip! Then bend your hips and lean over, keeping your torso stable and your spine neutral during the descent. Feel the tension and pull on your buttocks and the back of your legs getting stronger and stronger, then contract your buttocks to take back the tension, and tilt your pelvis slightly backward to clamp your buttocks. !Squeeze it! When coming upKeep the trunk stable and the spine neutral and do not hyperextend the lumbar spine (top waist)
Things you should pay attention to when performing dorsiflexion and extension exercises!
1.To feel the tension and tension in the back of the buttocks and legs Pulling feeling!
2. Keep the lumbar spine neutral
< span style="color: rgb(255, 0, 0);">3. Use total hip extension rather than lumbar spine extension: the force points come from the gluteal muscles and hamstrings rather than the lower back
4. Use strong contraction of the gluteal muscles to complete the movement, and imagine the feeling of pushing the buttocks forward and clamping! < /p>
5. Can appropriately tilt the pelvis backward
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