Which muscles are trained by the goat raise?

Maybe many people don’t know about the goat raise, but people who do fitness regularly must be familiar with this movement. When doing this movement, the human waist needs to bend and straighten greatly. The main purpose of this movement is to exercise the waist. In addition, it can also exercise the thoracic spine and cervical vertebrae. However, we must remind everyone that there are many precautions for doing the goat raise. If done incorrectly, it may cause pain in related parts. So which muscles are generally involved in the goat raise?

Which muscles are trained by the goat raise?

The goat stretch is an exercise that many people are reluctant to try because it requires too much strength from the waist muscles. However, many veterans say that this exercise is really effective.

The goat extension, also known as dorsi flexion, is the best choice for beginners to build waist strength in the gym because it puts less load on the waist and is less likely to cause waist injuries to beginners. The goat raise requires more control over balance, which can effectively exercise the core of the waist and back, including the deeper muscle groups. Many people like to use the Roman chair to exercise, which is more effective for the core as a whole, because it is fixed on the equipment, so there is no need to control the balance yourself.

Goat Stretch Exercise Essentials

After adjusting the height of the Roman chair according to your height, place your feet on the pedals of the machine, place your legs on the lower end of the machine, straighten your legs, and lie down on the upper end of the machine. Place your hands on the shoulders on the opposite side, keep your eyes looking forward, keep your neck and body straight, inhale when you are ready to start the movement, then slowly bend down, exhale at this time, lower your body to the ground or the bottom, and use the strength of your waist to straighten your body again.

Frequency and time:

Pay attention to falling slowly, it takes 2 seconds to reach the lowest point. When rising up, do it quickly, try to do it within one second. Try to keep the frequency of slow down and fast up as much as possible within a set.

Intensity and number of sets:

The goat stretch is an exercise that stimulates the waist muscles more obviously. If you feel soreness in your waist while practicing, you can maintain the exercise posture and take a short rest. It is recommended to practice 3-5 sets each time, 15-20 times per set, and once a week is enough.