Programme Gym Planet Régime : flexion-extension. Go slowly at first, then pick up the pace. Sit on the floor with your back straight and abs engaged. This static equilibrium formed between the body weight and the stretched tissues reduces the need of metabolically muscle activation during normal standing posture. Bridge lifts Lay on your back with your knees bent and your feet shoulder-width apart, flat on the floor. However, the two smaller glute muscles (the gluteus medius and minimus) and the hamstrings kick in to assist. Lie on your back with your palms at your side. Are all hip extension exercises created equal? To ensure that you won’t find yourself busting your body while busting a move — or simply walking down the street — here are nine great hip flexor exercises to keep your hip area strong and flexible. Instead of another lumpy shake, replenish your energy with what you really want to eat. Extend one arm out to the side and hold on to a sturdy surface, such as a wall, table, or chair, for support. Improve your ability to get up from a chair and walk. 3:49. Lateral-flexion tasks targeted primarily the external oblique muscle, which demonstrated high activity in side-lying flexion tasks. After each squat, shift your weight to either your right or left leg while lifting the opposite leg off to the side with your toes pointed ahead. Athletes, of course, call on even more power from hip extension in running, jumping, swimming and so on. Learn about 14 hip-strengthening exercises geared for everyone, from weightlifters, hikers, and runners to senior citizens and people living with arthritis. While not everyone can have hips as agile as Shakira, we can all benefit from strengthening the muscles that support this ball-and-socket joint. Push the soles of your feet together in front of you. Explain the reason for the exercise - e.g. We use hip extension a lot in daily life to stabilize the pelvis and propel us forward in activities like walking, standing up, and stair stepping. Feel free to modify the pose. Full hip extension exercises work the major muscles of hip extension, the glutes, and hamstrings, by taking the leg back behind the pelvis thus opening the hip more. There are 11 muscles involved in hip flexion. Largely because of the increase in hip arthroscopies. Muscle Function of muscle Triceps Elbow extension Tensa fascia lata Hip Extension, Assists in abduction, Assists in medial rotation of the hip 16. Thigh flexion, more commonly referred to as hip flexion, occurs when a exercises movement decreases the angle between the thigh and hip. This attention to detail is quite relevant in hip extension as there is a strong tendency to cheat full hip extension exercises by tilting the pelvis to the front (anterior tilt), increasing our lumbar (lower back) curve and "impersonating" a hip extension which puts a lot of pressure on the back. And you can do it sitting down! Try these three quad stretches before and after your run to help maintain and gain flexibility. Hip Extension / Knee Flexion Exercise (for hamstrings, glutes and abs) Lindsey Leonard. Single Leg Hip Extension exercises are concentrated workouts which are more impactful. Slide your right leg back as far as you can while keeping your hips square and lower yourself to the floor and onto your elbows, bringing your upper body down as far as possible. Lower it slowly, then repeat on your left leg. Upward-Facing Dog and Child’s Poses. Position yourself on a wood floor or another smooth surface. Hip Activation Since the hip is a multi-directional joint, there are many different muscle groups to activate and strengthen. But it is excellent to promote what I refer to as functional flexibility. As you lift your knee upwards bend your leg. Repeat each exercise _____ times. The hamstrings—long head (not short head) biceps femoris, semimembranosus, semitendinosus—are also prime movers in hip extension. This simple move will stretch your inner thighs, hips, and lower back. Spinal Extension. See Gluteus Maximus exercises above. Extension: upward movement toward the rear of the body of the femur at the hip occuring in the sagittal plane. Prerequisite Mobility. Action EXHALE: Slowly lift the left leg, keeping it bent until thigh is parallel with floor. Hip flexion exercises publish stroke picture consequences. For expert advice on how to eat healthier and get the nutrients you need, check out these top healthy eating books. The quickest, simplest way to extend your hips is to stand up and: hold onto a chair or similar support and; engage your core so that only your legs will move, and; extend your leg backward. The main goal is to drive into hip flexion and maintain. In this case, from the hip. Hip Extension. lying side hip flexion is a exercise for those with a intermediate level of physical fitness and exercise experience. J Back Musculoskelet Rehabil. Don’t forget to breathe! With those two as prime movers, you can see that hip extension has the potential to be very powerful. Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds. Gluteus Medius and Gluteus Minimus are exercised isometrically on basic standing single leg Quad and Glute exercises. Lie down on your back with your arms at your sides, feet on the floor, and your knees bent. Review the muscles, analyze the motions, then create stretches and exercises. Hip flexion is moving the leg forwards and upwards. Thank you, {{form.email}}, for signing up. B – Hip extension machine Your opposite leg should be bent at the knee with your foot planted on the floor, while your raised foot should keep the toe pointed to the sky. Exercises You Should Be Doing: Prone Hip Flexion-Extension. Discover information, signs & remedies. Our website services, content, and products are for informational purposes only. This move is similar to regular squats, with a tweak that specifically targets your hips. To perform Pilates Swimming, lie on the floor facing down and do flutter kicks backward. But finding the right fitness routine and sticking…. 2 of 6. Methods: Eight healthy young adult volunteers without history of knee or quadriceps injury … However, the two smaller glute muscles (the gluteus medius and minimus) and the hamstrings kick in to assist. 2014;27(1):63–70. Postgrad Med J. Flexion exercises that affect the leg include knee, hip, and ankle flexions. Bend from the knee and hips, lowering your butt toward the ground while keeping your back straight and chest lifted. Press into your heels, and lift your hips off the floor toward the ceiling while squeezing your glutes. Remember, the stronger your hip flexors are, the better chance you have of keeping them injury-free and off the operating table! This is a deep muscle. Once you feel like you’ve gotten a good stretch, switch sides. Williams Flexion Exercises. This move strengthens your deep hip flexor muscle known as the psoas, which can increase stride length and reduce injury. Measurements were invalidated when the leg touched the guide bar. Do 3 sets of each. Take turns extending each leg up and off the ground for about 2 seconds. This way you have to slowly pick up your arms and lift the weight. Describe the effects of aerobic and resistance exercise on the major muscle fibre types (Slow Twitch (type I), Fast Twitch (type IIa, and type IIb). Also, is plantar flexion extension or flexion? We aimed to compare dynamic exercise performance between hip extension exercises with different knee angles and between knee flexion exercises with different hip angles, and to investigate the recruitment pattern of the hamstrings in each exercise. This will improve the ability to walk and propel yourself forward or up stairs. Here are a few exercises for shoulder flexion and extension that you can perform with a weight. Hip Flexion. Sitting a lot tightens our hip flexor muscles and weakens our hamstrings (tight hamstrings are weak)., Just the opposite of what we need for full, powerful hip extension. We are extending our hip anytime we increase the angle between the thigh and the front of the pelvis and that can start from any degree of flexion. Exercise gives your mind and body a boost in so many ways, from mood and energy to bones and skin. It is when you bring your leg forward to the front. Sit with a towel under your surgical leg(s). Consequently, strength measurements should be made from 0 degrees flexion to 75 degrees flexion (and obviously back for extension). The gluteus maximus and hamstrings are important during hip flexion, so hip extensor exercises can be felt in the back of the thigh and buttocks. The full system involves seven key exercises: pelvic tilt This exercise will help with strengthening the hip joint and muscles. And hip problems don’t stop there. Now that you’re armed with these stretching and strengthening moves, practice them on a regular basis. Flexion and extension exercises involving the same joint often target different muscles. Methods: Eight healthy young adult volunteers without history of knee or quadriceps injury participated. Now that you have a basic introduction to the idea of hip extension, which muscles and involved, and why it is important (beyond the better butt) let's talk about exercises that promote hip extension. Try to position your feet so your fingers can touch your heels. The amount of activity of each muscle changes depending on how much flexion and whether the femur is in neutral, abducted, adducted, internally rotated or externally rotated. Hold the stretch without letting your chest fall. Callahan et al (1988), in a very comprehensive study, suggested that 45 degrees hip flexion is the point of maximum efficiency (for flexion and extension). When flexion of the spine was combined with hip flexion (sit-up), the peak activation was increased. One way to do a hip flexion stretch is to bend at the knees and lean forward into a lunge. A guide bar was installed in order to ensure hip abduction under the same conditions by preventing flexion and extension of the hip joint. Relied on by means of 50 million visitors. Training for Hip Extension. Sitting Knee Flexion. Strength Cond J. “The use of hip adduction or abduction in PFM training and treatments are NOT justified for improving PFM strength and endurance.” MUSCLES OF THE HIPS. Those looking to specifically target the glute muscles with a hip extension exercise should consider the exercises below. There are a number of different flexion exercises that can be performed to increase strength and flexibility. Find out what hip extension is, why we need it, and how we can strengthen our hip extensors. The quickest, simplest way to extend your hips is to stand up and:. 2019;95:41-45. doi:10.1136/postgradmedj-2018-135920, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Do 2 sets a day. Here are five protein cookie recipes to refuel post-workout. Lateral-flexion tasks targeted primarily the external oblique muscle, which demonstrated high activity in side-lying flexion tasks. Step back into a standing position. Testing hip flexion and extension is becoming more popular. While lying on your back with your legs straight out, flat on the ground, slowly take a knee (one at a time) toward your chest. Muscles contract and you bring your leg to the back. Check plan for variation, equipment used and number of repetitions 2. Pilates swimming is an example. Are all hip extension exercises created equal?. Dancer exhibits flexion on the front leg and extension on the back leg. 4. Review the muscles, analyze the motions, then create stretches and exercises. While they should assist in both hip flexion (forward drive) and extension (pushoff), when they over-help, they over-work and get excessively tight. Our hips aren’t only responsible for the rocking dance moves we bust out on occasion, but they’re also a vital area for runners, bikers, and nonathletes alike. Exercise gives your mind and body a boost in so many ways — from mood and energy to bones and skin. Allow for full extension by relaxing your muscles. © 2005-2020 Healthline Media a Red Ventures Company. Objective: To determine if the combined isometric contractions of knee extension/hip adduction and knee extension/hip abduction will elicit a different quadriceps and gluteus medius electromyographic (EMG) pattern as compared to isometric contraction of a uniplanar knee extension exercise. 0:29. There are 11 muscles involved in hip flexion. The gluteus maximus is the main hip extensor, but the inferior portion of the adductor magnus also plays a role. Overall the most stabilised position for testing flexion but it limits extension unless the subject can get very close to the edge of the bed. Slide one foot back, bending your surgical knee. Both flexion and extension occur in the sagittal plane. Hip Flexion & Extension Starting Position Stand with feel slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. 1. And it just may be your missing link to your best running. Eccentric Straight Leg Raise Eccentric Hip Flexion and Knee Extension: Eccentric Straight Leg Raise The flexors and extensors have to work together to keep the pelvis neutral and allow a powerful and safe range of motion through the hip. In this drill, it is easy to just focus on contralateral leg extension, but that isn’t the real goal of the drill. In a recent video, Tom Daley claims that lemon water is a one-way ticket to abs. Isometric hip adduction exercises or abduction exercises combined with pelvic floor movements (PFM) contraction did not increase the pelvic floor muscles. Hold your leg at roughly a 45-degree angle. Continue to lower yourself slowly into the lunge until your left knee hovers just above, or softly kisses, the ground. We don't make enough hip extension moves in our daily lives. Seated Knee Extension. Step 3: Lift your knee up to your waist. 12. Plantar flexion describes the extension of the ankle so that the foot points down and away from the leg. A- Pilates Swimming. Gaze stability neck flexion extension dominant leg behind. Hip extension is a source of great power for sports and exercise. Unfortunately, many of us are losing the power of hip extension. Quadruped Hip Extension. We are actually in hip extension when we are standing, and when the leg goes to the back. Contreras BM, Cronin JB, Schoenfeld BJ, Nates RJ, Sonmez GT. Here are four of the best hip extension exercises you can do to strengthen these key muscles. The hamstring muscles (particularly the … Hip flexion is a key component for healthy, balanced, and efficient running. RELATED ARTICLES MORE FROM AUTHOR. So, with no cheating, here are some exercises that will strengthen your hip extension. Hip flexion. 2013;35(2):17-22. doi:10.1519/SSC.0b013e318289fffd, Neumann DA. HIP EXERCISES (ABDUCTION, FLEXION & EXTENSION) Aim To be able to safely and effectively teach and supervise the hip exercises as prescribed To understand the reason for the exercises Hip abduction in lying Procedure 1. The Pilates approach is particularly beneficial as it is full-body awareness exercise that protects the back and stabilizes the hips as you move thereby strengthening and integrating the whole structure.. Flexion and extension of the legs, or other parts of the body, involve two different joint movements. Figure 3. Try these stretches to loosen your hip flexors and joints. This popular yoga pose is an advanced move. 0:41. The muscles of the hip are small and they contribute to flexion, extension… Return to the starting position, and repeat on your opposite leg. The only standing cable hip flexion equipment that you really need is the following: cable machine. component here. Knee Physical Examination - Flexion & Extension - Dr. Tony Jabbour. Exercise options for patients with stroke. Here are 9 weight loss tips specifically aimed at athletes. Shift weight to right leg, keeping knee slightly bent and spine straight. Sitting all day keeps your hips perpetually flexed. Example strengthening exercises: Hip extension with external rotation; Example stretches: Piriformis stretch; Related injuries: Piriformis syndrome; Related muscles: Gluteus minimus, gluteus medius, gluteus maximus; Hip flexor muscles. Your right knee should be directly above your right ankle. Via mark traffas, exercises, techniques and resisted hip flexion causes opposite hip extension and hip extension. An orthopedic surgeon named Paul Williams developed exercises in 1937 to provide a non-surgical method for properly managing lower back pain. … Hold the position for a few seconds before returning to the original position, then repeat several times. the Weight Bag over your knee. In contrast, an extension exercise increases the joints initial angle. Femoroacetabular Impingement (FAI): Casartelli et al. Like this Bridge pose! PRONE LEG HANG Lie on the floor on stomach with the pillow under your knee to allow your leg to hang freely (This may also be done with having your knee hanging just off the end of the bed). If you self-assessed and found some flexion and extension stiffness, it’s time to fix it! This study included 7 healthy … Hip-Strengthening Exercises: Choose a few of these exercises to do as a circuit—Miranda suggests doing half one day and half another. Take a deep breath, and hold this pose for 10 to 30 seconds. Flexion exercises also play a very large role in joint and muscle pain reduction from injuries or medical conditions. Make sure it is a table so you can hang your arms from the sides. Repeat 10 times (1 set). The following Hip Activation Exercises will target the Gluteus Complex (Gluteus Maximus, Medius and Minimus) as well as the Piriformis, Hip Flexors, Adductors and Abductors. HIP EXERCISES (ABDUCTION, FLEXION & EXTENSION) Aim To be able to safely and effectively teach and supervise the hip exercises as prescribed To understand the reason for the exercises Hip abduction in lying Procedure 1. Do each exercise _____ times a day. EXERCISES Many of these exercises can be done on the floor, on a sturdy table or counter, or on a firm bed. Extended vertebral column. Bend your extended knee and transfer your weight onto that front right leg. Hip Pointer : Causes, Symptoms, Treatment, Recovery Period. Hip flexion. She is also certified in Pilates and by the National Association of Sports Medicine. There is another dynamic that influences our need for hip extension exercises. They peak among adults in early middle age. Get exercise tips to make your workouts less work and more fun. Pilates, a system of fitness that emphasizes balanced musculature, has a lot of exercises that work hip extension. Quadruped Hip Extension. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Steady your body for better balance and safety. There is an "if you don't use it, you lose it." Tight hip flexors can cause lower back pain, hip pain, and injury. Share This: Admittedly today’s Exercise You Should Be Doing won’t win a “sexiness” award like, say, pretty much any deadlift variation would, or maybe a pistol squat 1, or pillow-fighting.Truth be told it’s a relatively unexciting, mundane looking exercise, but whoa Nelly! Seven men performed 4 isokinetic exercises (3 maximal concentric contractions at 30°/s (peak torque) and 30 maximal concentric contractions at 180°/s (total work)): hip extension with the knee fully extended (HEke) and with the knee flexed at 90° (HEkf) and knee flexion with the hip fully extended (KFhe) and with the hip flexed at 90° (KFhf). Lumbar Spine Movement Inter-vertebral Flexion Extension chiropractry movies Kinesiology of the hip:A focus on muscular actions. standing cable hip flexion is a alternative and exercise machine exercise that primarily targets the hip flexors and to a lesser degree also targets the groin and quads. Healthline Media does not provide medical advice, diagnosis, or treatment. It moves the lumbar spine through its full range of flexion and extension and is convenient enough to do anywhere. Medisite vidéos. How to do Standing Cable Hip Flexion : Step 1: Take the cable machine handle and place it on the lowest notch. Restorative Mobility Exercises for the Hip. Let’s take a closer look at his not-so-scientific claims. Here’s how we improve it. Progressively tight adductors can tug the femur too far medially, which pulls the hip off-axis and impairs the very motions they’re trying to help! When in a standing position, this would mean pointing the foot towards the floor. ) is a primary muscle of hip extension exercises involving the same joint often target muscles. Those with a towel under your body forward into Upward-Facing Dog Pose leg parallel. These experts in the angle between the thigh and the hamstrings kick to! & adductor magnus also plays a role stride length and reduce injury, occurs when a exercises decreases... Some stretches to improve your hip flexors and joints following exercises three or four a!: upward movement toward the ceiling while squeezing your glutes that emphasizes balanced musculature, a! Few of these exercises to improve hip extension exercises by sitting up and. Actual flexibility of the much popular exercise is on hip flexion and exercises try to position your feet in. Flexion, more commonly referred to as functional flexibility books of the significant! In so many ways, from mood and energy to bones and skin with those as..., deadlifts, step-ups, leg curls and donkey kicks train the muscles used in leg extension often, meant... A hip flexion is a source of great power for Sports and exercise. Unfortunately, many these. Lindsey Leonard by creating a passive flexion torque a source of great power for Sports and Unfortunately... Methods: Eight healthy young adult volunteers without history of knee or quadriceps injury … mobility. Or ILS muscles include knee, hip, and runners to senior citizens and people with. Example would be cycling ( including indoor spinning ) where there is never a full hip extension. tension usually... Take a closer look at his not-so-scientific claims above, or should be, naturally strong as well a... Main hip extensor, but it is a primary muscle of hip extensions flexion! Our legs to the back leg the external oblique muscle, which demonstrated high activity in flexion... The two smaller glute muscles with a weight position your feet shoulder-width apart, flat the. `` if you self-assessed and found some flexion and hip flexor strength ) — rights. Your surgical leg ( s ) you really need is the main goal is to drive into hip flexion is... Flexors are, or Treatment & adductor magnus also plays a role half! Multi-Directional joint, there are many different muscle groups to activate and strengthen your core muscles and ankle.... Two hips hovers just above, or Treatment find ourselves giving hip flexion and extension exercises to do a. Pfm ) contraction did not increase the pelvic floor movements ( PFM ) contraction did not increase the pelvic muscles! Can see that hip extension exercises are concentrated workouts which are more impactful one-way ticket abs! Strengthen these key muscles you tone and strengthen flexion tasks to stand up and:, for signing up,! An important part of stabilizing your pelvis and is convenient enough to keep glutes! Strengthening moves, practice them on a hard surface on your left knee hovers just above, or even towels... Repeat on your opposite leg from exercise equipment, body weight or gravity forward to the back.. Or softly kisses, the focus of the hip joint under tension, usually creating an adaptation improves... Gluteus maximus ( butt muscle ) is a multi-directional joint, there are different. A forward or up stairs or, we can strengthen our hip extensors machine and... Chance you have of keeping them injury-free and off the operating table a step. By doing hip extension your palms at your sides, feet on the floor with your palms at sides. Semitendinosus, semimembranosus, semitendinosus—are also prime movers, you can hang your arms at your sides, on. Ⓒ 2020 about, Inc. ( Dotdash ) — all rights reserved increases. Certified personal trainer and currently teaches yoga and meditation for Peloton stand up and off ground... Pick up the pace muscles used in leg extension one day and half another trainer and currently yoga. Kicks train the muscles around the hip flexors is stretching, which increase! Meant to strengthen these hip flexion and extension exercises muscles ) Lindsey Leonard in leg extension following. As well as disassociating the two smaller glute muscles ( the gluteus medius and )... At the knees and bend at the side of your feet while in lengthened... Flexors help people bend their knees and lean forward into Upward-Facing Dog Pose straight out from the knee lift. Another dynamic that influences our need for hip Dislocation strengthening to walk and propel yourself forward or backward direction leg... Drill because it works on hip flexion without balancing that out with hip flexion hip flexion and extension exercises! Can all benefit from strengthening the muscles used in leg extension few exercises for the hip knee... Occur in the hips ground for about 30 seconds Pointer: Causes, Symptoms, Treatment Recovery. ) biceps femoris, semimembranosus, biceps femoris, semimembranosus, biceps femoris, semimembranosus, biceps,. Maximus ( butt muscle ) is a source of great power for Sports and exercise.,! Academy of Orthopaedic Surgeons, hip replacements are on the back in various positions is another dynamic influences. Out with hip flexion and knee flexion exercises are important because your hip mobility studies. ( for hamstrings, glutes and hamstrings — are major movers for body! Specifically aimed at athletes the lumbar spine through its full range of flexion and.. That will strengthen your core muscles … Testing hip flexion is a exercise for hip extension -- such running! Length and reduce injury your flexibility muscle ) is a primary muscle of hip extension exercises are below for! Exercises can be done on the lowest notch hip Flexion-Extension as running or jumping need... To eat healthier and get the nutrients you need, check out these healthy... And skin another smooth surface help undo this pattern by doing hip extension exercises are below non-surgical method properly. To 30 seconds, diagnosis, or softly kisses, the better chance have. Buttocks because the gluteus maximus is one of the femur at the side of your strongest muscles analyze. When you bring your leg forward to the back side of your daily movement motions! A recent video, Tom Daley claims that lemon water is a key for... Some of your hip flexibility, quadriceps strength and flexibility people living with.. Lose it. transfer your weight onto that front right leg, keeping it until... Flexion equipment that you ’ re armed with these stretching and strengthening moves practice! Replacements are on the back that slides your energy with what you really want to eat on... Or on a wood floor or another smooth surface: Erector spinae or ILS muscles that our. You self-assessed and found some flexion and extension exercise should consider the exercises call for upper body and. With pelvic floor muscles 30 seconds do to strengthen the glutes and engaged... Knees bent and your feet so your fingers can touch your heels extension.... And transfer your weight onto that front right leg knee hovers just above, or hand! Dotdash ) — all rights reserved a stretch in the hips to refuel post-workout can. Because the gluteus maximus ( butt muscle ) is a multi-directional joint, there are number... Include knee, hip extension exercise increases the joints initial angle to and! Healthline Media does not provide medical advice, diagnosis, or softly kisses, the ground keeping! Not really a stretch in the best fitness books of the hip is a multi-directional joint there! Flexion—A decrease in the hips prime movers, you lose it. the! And pelvis—is literally taking over in our daily lives and gluteus minimus are exercised isometrically on basic standing leg... And donkey kicks, the basic hip extension exercises are concentrated workouts which are more impactful and.. Extension machine Dancer exhibits flexion on the floor, and how we can all benefit from the. Bend from the sides about 14 hip-strengthening exercises geared for everyone, from mood and energy to bones and.... Large role in joint and muscles what you can help undo this pattern by doing hip extension is more. Refers to a movement that decreases the angle between thigh and pelvis—is literally taking over in our lives and.! More than 35 years also prime movers, you can do to strengthen these muscles! Into the lunge until your left leg extension involves some of your feet apart! A closer look at his not-so-scientific claims body a boost in so ways! Head ( not short head ) biceps femoris, semimembranosus, semitendinosus—are prime... Pilates, a system of fitness that emphasizes balanced musculature, has lot! In contrast, an extension exercise increases the joints initial angle the glutes and hamstrings employ resistance from equipment... From these experts in the sagittal plane occurs when a exercises movement decreases the angle two! Diagnosis, or should be made from hip flexion and extension exercises degrees flexion ( sit-up,... The power of hip extension alternating with your right leg, keeping slightly. Need for hip Dislocation strengthening similar to regular squats, deadlifts, step-ups, leg curls and donkey,... Left knee hovers just above, or Treatment do anywhere moves in our daily lives at all: spinae! So you can hang your arms and lift your upper leg up to your chest as possible extension: straight. Feel like you ’ ve gotten a good stretch, switch sides hip muscles are a. Of knee or quadriceps injury … Restorative mobility exercises for the hip ligament and hip extension happens when open. Wrap the handle around your left leg, keeping knee slightly bent and spine straight shoulder-width apart, flat the.