Lobster + Diamond
Plane of Motion
Sagittal & Transverse
Spring Setting
Light
Light Long Leg Springs
Top Hooks
Muscle Focus
Hip External Rotators (Diamond)
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Maintains the turn out of the legs at the hip throughout the exercise.
Assists the hip extensors to press the legs down.
Hip Internal Rotators (Lobster)
Gluteus Medius (anterior fibers), Gluteus Minimus (anterior fibers), Tensor Fasciae Latae
Maintains the turn in of the legs at the hip throughout the exercise.
Assists the hip extensors to press the legs down.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Presses the legs down.
Resists the springs as the legs return up.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the movement of the legs.
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.
Knee flexors & extensors maintain the isometric flexion in the knee joint as the legs move up and down.
Objectives
Mobilizes and lubricates the hip joints through controlled movement.
Strengthens the internal and external rotators of the legs in the hips.
Expands mobility at the end ranges of knee and foot rotation, both internally and externally.
Trains steady trunk and pelvic stabilization as the lower limbs move independently.
Refines femur-in-pelvis differentiation for clearer, more efficient hip mechanics.
Focus on breathing to synchronize the movement.