Jumping Off the Stomach
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Scapular Upward Rotators
Serratus Anterior, Trapezius
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Objectives
Develops and strengthens the shoulder girdle to support the body in an inverted position.
Strengthens the core— abdominals, obliques, and lower back—to stabilize the body throughout the handstand.
Enhances body awareness and control by maintaining balance while inverted.
Improves shoulder range of motion to achieve proper handstand alignment.
Refines precision and control so each phase of the handstand is executed with accuracy and stability.
Focus on breathing to synchronize the movement.