Develope
Plane of Motion
Sagittal & Coronal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Closes the gesture leg to the midline.
Resists the spring so the gesture leg opens at a controlled distance.
Builds midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Presses the gesture leg down to the mat.
Resists the spring as gesture foot slides up the stable leg and the gesture leg knee straightens to the side.
Keeps the stable leg pasted to the mat.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Maintains the turn out of the thigh in the hip throughout the entire exercise.
Assists the hip extensors to press the gesture leg back to the mat.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straightens the gesture leg knee as it opens to the side.
Resists the spring as the gesture leg knee bends.
Keeps the stable leg straight.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the unilateral movement of the leg.
Maintain ribcage placement so the ribs don't pop and the back doesn't arch.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to control ribcage placement and stability of the trunk and pelvis.
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Objectives
Enhances abdominal control to support smooth, organized movement of a single leg.
Improves both power and precision in the hip external rotators as they work in coordination with the hamstrings and adductors.
Improves precision and power on the moving side while the opposite side stabilizes.
Maintains steady, centered pelvic and spinal stabilization and alignment, preventing any side-to-side rocking.
Focus on breathing to synchronize the movement.