Hip Opener
Plane of Motion
Coronal
Muscle Focus
Spring Setting
Medium / Heavy
1-2 Short Medium or Light Springs
Safety Chain
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Externally rotating or "turning out" the thigh in the hip.
Assist the knee extensors to straighten the leg and push the bar away.
Assist the knee extensors to resist the bar as the knee bends.
External rotators will receive a stretch if tight.
Hip Adductors
Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Pectineus
Assist the knee extensors to straighten the leg and push the bar away.
Assist the knee extensors to resist the bar as the knee bends.
Adductors may receive a stretch if tight.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straightens the knee to push the bar up.
Resists the spring to lower the bar down with control.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization & keep the torso from rocking forward or back & in neutral.
Hip extensors assist the knee extensors in pushing the bar up and resisting as it lowers.
Plantar flexors if on the toes are on the bar to keep the heels lifted.
Dorsiflexors if the heels are on the bar to keep the ankles flexed.
Objectives
Improve trunk and pelvic stability while lying on your side with leg movements.
Release the hip flexors and open up the hips.
Engage the co-contraction of the knee extensors (quads) and hip extensors (glutes & hamstrings as the leg extends.
Focus on breathing to synchronize the movement.