Walking
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 legs down when walking down.
Resist the springs as the legs come up when walking 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
Enhances abdominal engagement to support smooth, organized leg movement.
Develops strong hip-extensor control while building balanced strength in the hamstrings.
Improves both power and precision in the hip extensors as they work in coordination with the spinal stabilizers.
Maintains steady pelvic and spinal stabilization during small, brisk leg motions.
Focus on breathing to synchronize the movement.