BENEFITS 益处
1. Stretches quadriceps; 2. Enhances core control; 3. Improves posture.
1. 伸展股四头肌；2. 增强核心控制；3. 改善姿态。
TARGET MUSCLES 目标肌群
Quadriceps, abdominals, gluteals, back stabilizers.
股四头肌、腹肌、臀肌、背部稳定肌。
SETUP 设置
High kneeling, holding tower bar (2 light/medium springs up).
高跪姿，手握塔杆（2 根轻/中弹簧上挂）。
CUES 口令
Starting position: High kneeling. Inhale: Lean back pivoting from knees; Exhale: Return. Imagery: Body like a flat board.
起始位：高跪。吸气：以膝为轴向后平倾；吐气：回。想象身体像一块平板。
IMAGERY 意象
Direct: Lean back as one unit. Indirect: Like the rising sun. Space: Sternum reaches diagonally up. Feeling: Front of thighs lengthening.
直接：整体后倾；间接：像升起的太阳；空间：胸骨向斜上射出；感觉：大腿前侧被拉长。
TACTILE CUES 触觉提示
Touch abdominals to prevent collapsing forward; guide axial length.
触腹部防止前倾；引导中轴长度。
PROGRESSION 进阶
P- add spinal extension; add bar pull.
P-增加脊椎后伸位；增加拉杆动作。
REGRESSION 退阶
R- reduce lean-back angle.
R-减小后倾角度。
COMMON ERRORS 常见错误
Lumbar or cervical hyperextension (hinging); abdominal bulging.
腰椎或颈椎后伸（断裂）；腹部膨起。
PRECAUTIONS 注意事项
Pad knees. Contraindications: Acute knee injury.
膝盖垫软垫。禁忌：急性膝关节损伤。