羅馬尼亞硬舉 Romanian Deadlift

髖鉸鏈需豎脊肌強力等長收縮以維持脊椎中立，是經典豎脊肌訓練動作，但本研究僅量測臀肌/腿後肌，豎脊肌為協同穩定角色。 The hip hinge demands strong isometric erector contraction to hold a neutral spine; a classic erector builder, though the cited study measured glutes/hamstrings and erectors act as stabilizers.

更大範圍的髖屈使軀幹前傾更多，豎脊肌承受更長力臂的等長負荷；證據為臀肌活化。 Greater hip flexion range increases trunk lean and the isometric lever arm on the erectors; evidence shown is glute activation.

加大活動範圍，於進階健美者中誘發最高的後鏈活化，豎脊肌穩定需求同步提高。 Increased range of motion elicited the highest posterior-chain activation in advanced bodybuilders, raising erector stabilization demand in parallel.

6 週增加腿後肌 ACSA 約 10%，與北歐腿彎舉效果相當。直腿硬舉變式顯示選擇性增加半膜肌 11.2%，提供不同的區域刺激。 ~10% hamstring ACSA increase in 6 weeks, equivalent to NHE. Stiff-leg variant shows selective 11.2% semimembranosus hypertrophy, providing different regional stimulus.