Helicopter
Plane of Motion
Sagittal, Coronal & Transverse
Muscle Focus
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Other Muscles at Play
Objectives
Strengthens the abdominals to enhance overall torso stabilization.
Uses deep abdominal engagement to support smooth circumduction of the femurs within a stable pelvis.
Positions the hands to provide support and help the body maintain proper alignment throughout the movement.
Emphasizes breath to coordinate the legs as they move in opposite directions, improving rhythm and control.
Focus on breathing to synchronize the movement.