Side Pull Down

Plane of Motion

Coronal

Spring Setting

Medium

Medium or Heavy Long Leg Springs

Mid-Pole Hooks

Muscle Focus

Hip Adductors

Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus

Press the top leg down.
Resists the spring to control the top leg as it goes up.
Both legs work to squeeze together as the heel touches the mat in front and back.

Hip External Rotators

Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris

Maintian the turn out of the thigh in the hip the entire time.
Work with the adductors to press the top leg down.

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 abductors assist to keep the leg distance controlled and resist gravity.
Hip extensors keep the legs reaching long under the hips.
Knee extensors keep the legs straight.
Ankle everters work to keep the pinky toe anchored and the heel lifted.

Objectives

Strengthens the hip adductors, extensors and external rotators for powerful, well-supported lower-body mechanics.
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.
Trains consistent stabilization of the torso and scapula as the legs move.
Mobilizes the hips through a smooth, controlled lift-and-lower action that encourages clear, spacious movement.
Focus on breathing to synchronize the movement.