One Leg Cross Spring Series
Plane of Motion
Sagittal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
Resists the spring tension so the gesture leg stays in line with the sitz bone and doesn't cross the midline.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Straightens the gesture leg.
Resists the tension as the gesture leg knee bends.
Keeps the stable leg pasted to the mat.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straightens the knee of the gesture leg.
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.
Hip adductors maintain the midline connection to the core, especially on the stable leg.
Objectives
Strengthens the leg and knee stabilizers along with the hip abductors to support balanced lower-body control.
Trains and challenges precise alignment of the hip, knee, and ankle for cleaner, more efficient movement mechanics.
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.