> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Jefferson curl
> Novice · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 23 s |
## Technique
1. Stand on an elevated surface, like a box or step, and ensure stability.
2. Keep feet close together or shoulder-width apart and the legs straight.
3. Start by rounding your neck, then your shoulders, upper back, mid back, lower back, tilt your pelvis, then go all the way down.
4. Let your arms hang freely towards the floor.
5. Straighten your back in the bottom portion until you reach your maximum stretch.
6. Reverse the movement by slowly rolling back up to the starting position.
7. Gradually increase the range of motion as strength and flexibility improve.
## Form tips
* Concentrate on feeling the stretch along your back and legs.
**Logging:** Total weight used.
**Risks**
* Rounding the back under load could be dangerous if you go too heavy, so start small and progress slowly and carefully.
## Muscles
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/jefferson-curl-e00i). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
