The Iliopsoas Triple Extension performed on a Keiser machine is a high-velocity power exercise. It trains the explosive coordination of the hip, knee, and ankle joints while specifically emphasizing the role of the hip flexors (iliopsoas) in stabilizing the pelvis during rapid force production.
Setup
- Equipment: A Keiser Keiser Functional Trainer with an ankle cuff attachment.
- Resistance: Use the pneumatic buttons to set a load that allows for maximum speed without sacrificing form.
- Position: Stand with feet shoulder-width apart. .
Instructions
- The Load: Begin in a shallow "quarter squat" position. Hinge slightly at the hips while keeping your core tightly braced to maintain a neutral spine.
- The Triple Extension: Simultaneously extend your ankles (plantar flexion), knee, and hips until your body forms a straight line from head to toe.
- The Peak: At the top of the movement, you should be on your toe with hips fully locked out. The iliopsoas works to decelerate and stabilize the pelvis as you reach maximum vertical height.
- The Reset: Lower back to the starting position under control, absorbing the impact softly through the midfoot to protect the joints.
Key Benefits
- Pneumatic Advantage: Unlike traditional weights, the Keiser pneumatic system provides consistent resistance throughout the entire range of motion, allowing you to move at high speeds without the "inertia" of a weight stack.
- Athletic Transfer: Directly mimics the "drive phase" of sprinting and jumping, making it a staple for athletes looking to improve vertical leap and acceleration.
- Injury Resilience: Strengthening the iliopsoas in an explosive context improves pelvic stability, which can help prevent common lower-back and hip injuries.