Scissors
Plane of Motion
Sagittal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs drawn toward the midline.
Build midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Press the leg down to the mat.
Resist the spring as the leg comes up.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the reciprocal 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 extensors keep the knees straight.
Objectives
Strengthens the hip extensors for powerful, well-organized lower-body support.
Enhances both strength and flexibility of the hip flexors while deepening abdominal strength.
Refines femur-in-pelvis differentiation to improve clarity and control in hip mechanics.
Enhances trunk and pelvic stability by training the core to stay steady against the reciprocal movement of the legs.
Focus on breathing to synchronize the movement.