Double Leg Kick
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Lifts the spine into extension off the mat.
Resists gravity as the spine lowers back down with control.
Hip Extensors
Gluteus Maximus, Hamstrings
Lift the legs off the mat.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Bend the knees pulling the heels to the hips.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and limit the anterior tilt of the pelvis.
Hip adductors keep the legs together.
Knee extensors straighten the legs.
Plantar flexors point the feet.
Shoulder extensors lift the arms up and back during the back extension phase of the exercise.
Scapular depressors keep the shoulders down away from the ears.
Elbow flexors bend the elbows as the chest lowers to the mat.
Elbow extensors straighten the arms during the spinal extension phase of the exercise.
Objectives
Strengthen the spinal extensor muscles while improving hamstring control.
Increase thoracic extension and control and stretch the chest arms extend long towards the feet.
Increase knee extensor strength and mobility.
Strengthen the muscles of the mid and upper back while deeply engaging the navel towards the spine to provide lumbo-pelvic stabilization.
Focus on breathing to synchronize the movement.