Hip-Hinge Neck Extensor Nods

0.0s / 7.6s

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Cervical Erectors
12%
Erector Spinae
20%
Lower Trapezius
10%
Hamstrings
15%
Trans. Abdominis
12%

Trans. Abdominis 12% — deep, not shown on the figure

Sets

2–3

Reps

8–10

Hold

5 sec at the line

Rest

60 sec — stand up between sets

▶ Guided session · 2–3 × 8–10

The hinged position is where neck extensor endurance is actually needed — the same head-neck line a cyclist or desk worker has to hold. Quadruped nods are the arm-supported regression.