Is Monkey suitable for beginners?

Monkey is better for intermediate movers because it can place a strong demand on hamstring flexibility and spring control.

What muscles does Monkey work?

Monkey targets the hamstrings through the leg extension, while the deep core and hip flexors control the fold and return.

What is Monkey good for?

It is useful for developing hamstring length, hip flexion control, and confidence with the Cadillac push through bar.

Exercise

Monkey

Intermediate

Cadillac push through bar exercise folding into deep hip flexion and hamstring length with controlled spring support.

Setup instructions

Lie supine near the tower end of the Cadillac with the feet placed on the push through bar. Hold the vertical poles or side frame lightly for stability. Start with the knees bent and the pelvis heavy.

Breathing cues

Exhale to lengthen the legs. Inhale to fold back in.

Movement steps

1Inhale to prepare with the feet connected to the bar.
2Exhale to press the bar upward and lengthen the legs within a comfortable hamstring range.
3Inhale to bend the knees and fold back in with control.
4Keep the pelvis stable and the neck relaxed.

Common mistakes

Forcing straight knees; lifting the pelvis unintentionally; pulling hard with the arms; locking the knees; moving the bar too quickly.

Safety notes

Keep the hamstring stretch moderate and never force the knees straight. Avoid with acute hamstring, hip, or low-back issues.

Connections

Muscles worked

Goals supported

Equipment needed

Related exercises

FAQs

Is Monkey suitable for beginners?
Monkey is better for intermediate movers because it can place a strong demand on hamstring flexibility and spring control.
What muscles does Monkey work?
Monkey targets the hamstrings through the leg extension, while the deep core and hip flexors control the fold and return.
What is Monkey good for?
It is useful for developing hamstring length, hip flexion control, and confidence with the Cadillac push through bar.