Grasshopper
Plane of Motion
Sagittal & Coronal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Other Muscles at Play
Objectives
Strengthens the back extensors and deep abdominal stabilizers while engaging the glutes, hamstrings, adductors, and hip rotators.
Creates abdominal and pelvic stability as the legs work in a prone position.
Maintains scapular stabilization while the spine extends and the arms reach forward.
Prevents lower‐back strain by directing extension through the upper body as the tailbone lengthens toward the feet.
Challenges the body to coordinate multiple muscle groups in a smooth, integrated flow.
Focus on breathing to synchronize the movement.