Side Bend & Stretch

Plane of Motion

Sagittal & Coronal

Spring Setting

Medium

Medium or Heavy Long Leg Springs

Mid-Pole Hooks

Muscle Focus

Hip Abductors

Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae

Works with the hip extensors to straighten the top leg & resists the spring as the top knee bends.
Resists gravity and aids in alignment of the knee.

Hip Extensors

Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris

Presses into the spring to straighten the top leg.
Resists the spring as the top knee bends.
Keeps the bottom leg reaching long under the hip.

Knee Extensors

Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis

Straightens the top knee.
Resists the spring as the top knee bends.
Keeps the bottom knee straight.

Spinal Stabilizers

Transversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group, Quadratus Lumborum, Iliopsoas

Stabilize the trunk in sidelying position.
Create lumbo-pelvic and trunk stabilization against the unilateral movement of the leg.

Other Muscles at Play

Scapular depressors keep the shoulders down away from the ears.
Hip adductors assist to keep the leg from floating up.
Ankle everters work to keep the pinky toe anchored and the heel lifted.

Objectives

Stabilizes the lumbo-pelvic region through coordinated engagement of the abdominals and pelvic floor.
Supports a steady, organized torso with activation of the obliques and erector spinae to prevent spinal rotation and maintain alignment.
Uses the hip adductors to control and resist unwanted leg lifting.
Strengthens the hip abductors, extensors and quadriceps for powerful, well-supported lower-body mechanics.
Trains consistent stabilization of the torso and scapula as the legs move.
Mobilizes the hips and knees through controlled flexion and extension.
Focus on breathing to synchronize the movement.