#1 Standing Shallow / Standing Shallow Posterior Hinge

Position the device between your lower extremities with the 45-degree lever oriented anteriorly. Initiate a controlled hip hinge and reach inferiorly to grip the upper shaft, actively elongating the posterior chain—specifically the hamstrings and lower lumbar fascia. Maintain rhythmic respiration and sustain this static stretch for 30 seconds. Release the tension gradually and execute a slow, controlled hip and spinal extension to return to a neutral upright posture.

#2 Standing Deep / Standing Deep Posterior Hinge

Position the device between your lower extremities with the 45-degree lever oriented anteriorly. Initiate a profound hip hinge, reaching inferiorly near the base of the shaft to maximize the elongation of the hamstrings, gluteus maximus, and deep lumbar fascia. Maintain steady, diaphragmatic respiration and sustain this deep static hold for 30 seconds. Gradually release the tension and execute a slow, controlled hip and spinal extension to return to a neutral standing posture.

 

 

#3 Standing Toe Touch / Standing Deep Toe Touch

Position the device between your lower extremities with the 90-degree shaft oriented anteriorly. Establish a stance with your feet positioned either at hip-width or fully adducted together. Initiate a deep hip hinge, keeping the knees fully extended, and reach inferiorly to grip the base of the bar near the phalanges. This grounded position maximizes the elongation of the entire posterior chain, specifically targeting the hamstrings, gluteus maximus, and erector spinae. Maintain steady, diaphragmatic respiration and sustain this deep static hold for 30 seconds. Gradually release the tension and execute a slow, controlled hip and spinal extension to return to a neutral upright posture.

  

#4 Standing Twist / Standing Twist

Position the device between your lower extremities with the 45-degree lever oriented anteriorly. Initiate a hip hinge coupled with thoracic rotation and lateral spinal flexion to either the right or left side. Reach inferiorly to securely grip the upper shaft, utilizing the fixed base to actively elongate the obliques, latissimus dorsi, and the contralateral hamstrings. Maintain steady, diaphragmatic respiration and sustain this rotational static hold for 30 seconds. Gradually release the tension, carefully derotate the spine, and execute a slow, controlled hip extension to return to a neutral upright posture.