Legs/Triple Extension Progressions:

By Brent Brookbush, DPT, PT, COMT, MS, PES, CES, CSCS, ACSM H/FS

Introduction

For a comprehensive review of unstable load and surface training:

 

Relative Flexibility Progression:

Relative flexibility progressions are general guidelines for exercise selection that can be used while correcting postural dysfunction/movement impairment. Individuals exhibiting signs of lumbopelvic hip complex dysfunction (LPHCD) or lower extremity dysfunction (LED) may reduce the chance of compensation by integrating lower body movement patterns in the following order:

  1. Ball Wall Squats

  2. Squats

  3. Step-Ups

  4. Lunges

Subsystems Recruited:

The majority of lower extremity exercises require significant trunk stabilization and coordinated recruitment of all core subsystems. The intrinsic stabilization subsystem maintains segmental stabilization and alignment, while balanced recruitment of the anterior oblique subsystem (AOS) and posterior oblique subsystems (POS) prevent excessive flexion, extension, lateral flexion and rotation of the lumbar spine. The deep longitudingal subsystem (DLS) acts synergistically with the POS to extend the hips and knees, stabilize the sacroiliac joint and eccentrically decelerate and/or isometrically stabilize the lumbar spine.

 

Kinesiology: Triple Extension

Hip Extension