Kneeling Side Series

Plane of Motion

Coronal

Spring Setting

Light / Medium

1-2 Short Light or Medium Springs

Muscle Focus

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Side bend the torso to push down on the bar and resist the bar as the spine return to kneeling tall.
Maintain a kneeling side plank position as the leg moves.

Shoulder Adductors

Pectoralis Major, Latissimus Dorsi, Teres Major, Coracobrachialis

Press down on the bar to initiate the side bend.
Stay active when leaning into the bar to support the upper body and keep stable.
Are assisted by the scapular stabilizers to keep the shoulder down away from the ears.

Scapular Depressors

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

Keep the shoulders down away from the ears and stabilize the scapulae.
Assists the shoulder adductors.

Hip Abductors

Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae

Lifts the leg in the air and supports the leg against gravity.

Other Muscles at Play

Spinal stabilizers create lumbo-pelvic stability and assist with the lateral flexors to control articulation.
Scapular protractors (abductors) allow the shoulder blades to separate to assist pressing into the bar.
Hip extensors co-contract with the spinal stabilizers to create stability and protect the lower back and keep the hips aligned.
Knee extensors straighten the gesture leg and keep it straight through the hip choreography.
Plantar flexors keep the feet pointed.

Objectives

Build strong, coordinated abdominal and scapular stabilization so the trunk and shoulder girdle stay organized as the body moves.
Maintain clear shoulder stability while controlling the push-thru bar in space, keeping the scapula anchored rather than letting the shoulders elevate or shift.
Enhance abdominal support throughout movement, allowing the core to guide and steady the body as it travels through space.
Strengthen the hip abductors to support balanced pelvic alignment and lateral stability.
Develop integrated lumbo-pelvic, trunk, and scapular stabilization that holds steady against the movement of the leg, ensuring the entire body stays connected and well-organized rather than rotating or collapsing with the limb motion.
Focus on breathing to synchronize the movement.