SUPINE KNEE LIFTS WITH SUPPORT
Maximize abdominal activation while minimizing back extensor activity through supine knee-to-chest movements with flotation support.
How to Perform
- Float on back in chest-deep water with two pool noodles supporting under shoulders and assistant standing behind for safety.
- Place two pool buoys between knees, relax head back into water.
- Bend knees up towards chest in controlled manner.
- Straighten legs back down to starting horizontal position.
- Complete 10 repetitions at 40 beats per minute cadence with assistant monitoring.
Key Execution Cues
Remember: Relax head and neck. Engage abdominals to bring knees to chest. Control return to starting position. High abdominal activation with lowest back extensor activity. Assistant provides safety and stability.
Safety & Precautions
Important: Avoid if neck pathology prevents head-back position. Requires assistant for safety. Use caution with shoulder pathology.
Additional Safety Notes: Requires assistant/partner for safety. Low pain reported in some participants. Stop if neck discomfort or difficulty breathing. Ensure noodles are securely positioned.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 45 bpm. Reduce noodle support. Add second set. Increase range of knee flexion.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 30-35 bpm. Add additional flotation support. Reduce to 5-7 repetitions.