Hip Circle
Plane of Motion
Sagittal & Transverse
Muscle Focus
Spinal Rotators
External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)
Rotate the spine as the legs circle around coming from this rotation.
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Help support the weight of the legs in the air with the hip flexors.
Keep the pelvic from tipping anteriorly or spine arching.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Keep the legs lifted off the floor with the assistance of the spinal flexors and anterior rotators.
Other Muscles at Play
Anterior spinal stabilizer assists with the spinal flexors & rotators to stabilize the lumbo-pelvic region.
Spinal extensors & posterior rotators assist with spinal flexors & anterior rotators to rotate the spine and control the weight of the legs and assist the shoulder extensors to maintain a supported lifted spine.
Hip adductors keep the legs glued together.
Knee extensors keep the legs straight.
Plantar flexors keep the knees pointed.
Shoulder extensors support the upper body and maintain a lifted feeling.
Scapular depressors keep the shoulders down away from the ears and stabilized.
Elbow extensors keep the arms straight.
Objectives
Strengthen the spinal flexors & rotators to twist and move the lower trunk.
Increase the stability of the upper trunk and shoulders as the lower trunk rotates.
Increase stability of the hips and legs as the rotation originates from the waist.
Increase flexibility and control of the muscles in the lower back, hamstrings & posterior chain.
Improve mobility in the spine.
Focus on breathing to synchronize the movement.