BENEFITS 益处
Strengthens glutes and hamstrings, improves scapular stability, enhances core control.
加强臀肌与腘绳肌力量，改善肩胛稳定性，提高核心控制。
TARGET MUSCLES 目标肌群
Gluteus maximus, hamstrings, deep abdominals, scapular stabilizers (serratus anterior, lower trapezius).
臀大肌、腘绳肌、腹深层肌群、肩胛稳定肌（前锯肌、斜方肌下部）。
SETUP 设置
1 or 2 medium or short springs attached from below to tower bar. Bar must be secured with safety strap or chain.
1或2条中或短弹簧，由下往上连接塔杆。塔杆必须用安全带或安全链固定。
CUES 口令
Starting position: Prone on elbows or quadruped, spine neutral, one heel on bar, other knee bent 90° on table. Cue: Inhale, lengthen spine, find shoulder integration; Exhale, extend hip and knee, pushing bar toward ceiling; maintain neutral spine, hips level; Inhale, return.
【起始位】用手肘支撑成趴姿或四足跪姿，脊柱中立位，一脚脚跟放塔杆上，另一脚膝盖弯曲约90度放在床上。【动作口令】吸气，脊柱延伸，找到正确肩带整合姿势；吐气，伸直髋关节与膝盖，将杆子推向天花板；保持脊柱中立位，髋部尽量保持平行于床面；吸气，回到起始位置。
IMAGERY 意象
Direct: 'Press heel vertically toward ceiling.' Indirect: 'Imagine your leg like a lengthening antenna.' Space: 'Back of knee points to the wall behind.' Feeling: 'Back of thigh like a drawn bow.'
【直接】“将脚跟垂直推向天花板。”【间接】“想象你的腿像一根不断变长的天线。”【空间】“膝盖窝后侧指向后方的墙壁。”【感觉】“感受大腿后侧像被拉开的长弓。”
TACTILE CUES 触觉提示
Gently press under glute of pushing leg to cue engagement; touch inferior angle of scapulae to cue shoulder depression.
在推杆脚的臀部下方轻轻施压，引导臀肌发力；触摸肩胛骨下角，引导肩膀下压。
PROGRESSION 进阶
Extend both legs together; change from elbow support to hands (quadruped); alternate toes/heels on bar (ankle flexion/extension).
双脚同时一起伸直；从肘撑改为手撑（四足跪姿）；脚趾或脚跟在塔杆上切换（踝部屈伸变化）。
REGRESSION 退阶
Reduce push range; use lighter springs; place small cushion under abdomen for lumbar support.
减小推杆幅度；使用较轻弹簧；在腹部下方放置小枕头以支撑腰椎。
COMMON ERRORS 常见错误
Foot slipping; excessive lumbar extension (sagging); excessive pelvic rotation at end range; poor scapular stability (shrugging).
脚滑掉；过度的腰椎伸展（塌腰）；盆骨过度旋转（在髋关节伸展角度最大时）；肩胛稳定性不好（耸肩）。
PRECAUTIONS 注意事项
Lumbar disc herniation (avoid hyperextension); acute knee injury; shoulder instability.
腰椎间盘突出（避免过伸）；急性膝关节损伤；肩部不稳。