Side Pull Down
Plane of Motion
Coronal
Muscle Focus
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Other Muscles at Play
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.