Major Muscles: Erector Spinae Hamstrings Gluteus Maximus

 

Rationale Behind Utilization of the Back Raise:

The Back Raise is an excellent exercise to increase strength in the posterior chain (backside of the body).  One major weakness seen in many athletes is poor development in terms of strength in their lower back, glutes and hamstrings, which this exercise can help to increase.  It is also a great exercise to work on coordinating movement in the hips since many athletes start out by only allowing the movement to happen from the back.  The main reason for strengthening this area in figure skating is for protection of the back for many on-ice skating skills such as bielmans, laybacks and various spiral positions.  It is recommended that athletes start with bodyweight then progress to using weights or flexbands once technique allows for it.