Peter Pan
Plane of Motion
Sagittal & Coronal
Spring Setting
Light
Light Long Leg Springs
Top Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Control the opening distance of the legs.
Close the legs back together.
Develop the midline connection to the core.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Maintain the turn out of the thighs in the hips throughout the exercise.
Assist the hip extensors to press the legs into the springs and back together.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Resist the springs as the legs open: one bent, one straight.
Press into the springs to straighten the leg and back to center.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Resist the springs as the knee bends.
Straighten the knee.
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 control the springs as the knee bends.
Objectives
Mobilizes the hips through smooth, spacious movement.
Creates a deep, functional stretch through the adductors.
Trains steady trunk and pelvic stabilization as the legs move independently.
Refines femur-in-pelvis differentiation for clearer, more efficient hip mechanics.
Increases coordination by training the legs to move in different patterns while the trunk stays organized and steady.
Focus on breathing to synchronize the movement.