What is the springload and prescribed reps for Hip ROM #4 Hamstring and Low Back Stretch?

What is the springload and prescribed reps for Hip ROM #4 Hamstring and Low Back Stretch?

• A. 1.5-2.5 springs; 8-10 reps
• B. 2.0-3.0 springs; 6-8 reps
• C. 1.0-2.0 springs; 12-15 reps
• D. 1.5-2.5 springs; 4-6 reps

Answer: (A)

This move benefits from a mid-range load and a moderate rep count to safely load the hamstrings and low back as you hinge at the hip. Using about 1.5 to 2.5 springs provides enough tension to feel a meaningful stretch without forcing the spine into compromise, allowing you to lengthen the posterior chain with control. Eight to ten repetitions give several cycles of movement, reinforcing both mobility and stability while preserving proper alignment and form. A heavier load could overtax the back or limit range, risking compensations, while a lighter load wouldn’t stimulate the tissues enough for effective stretching. Similarly, too many reps can fatigue the body and degrade technique, whereas too few wouldn’t build the needed flexibility and control.

This move benefits from a mid-range load and a moderate rep count to safely load the hamstrings and low back as you hinge at the hip. Using about 1.5 to 2.5 springs provides enough tension to feel a meaningful stretch without forcing the spine into compromise, allowing you to lengthen the posterior chain with control. Eight to ten repetitions give several cycles of movement, reinforcing both mobility and stability while preserving proper alignment and form. A heavier load could overtax the back or limit range, risking compensations, while a lighter load wouldn’t stimulate the tissues enough for effective stretching. Similarly, too many reps can fatigue the body and degrade technique, whereas too few wouldn’t build the needed flexibility and control.