Going Up Side
Plane of Motion
Coronal
Spring Setting
Medium / Heavy
2 Spring on Mid or Top Hooks
Muscle Focus
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Objectives
Strengthens the major muscles of the legs with a focused emphasis on the hip adductors to support powerful, well-aligned lower-body movement.
Engages and stabilizes the core—abdominals and lower back—to support controlled side‐body movement.
Improves balance and coordination through precise, well‐organized lateral motion.
Increases flexibility and mobility in the hip flexors, adductors and abductors through the required range of motion.
Maintains proper spinal alignment and posture throughout the exercise.
Builds lower‐body endurance by performing multiple repetitions with sustained control.
Focus on breathing to synchronize the movement.