Open Leg Rocker
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
To keep the spine in flexion during the entire exercise.
Lower abs tuck the pelvis to roll back, and the upper abs pull toward the thighs to rock up.
Anterior Spinal Stabilizer
Transversus Abdominis
To maintain the lumbo-pelvic stabilization.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
To keep the legs in the air and flexed at the hip.
Other Muscles at Play
Spine extensors get a massage and stretch during the exercise and assist when balancing on the tailbone in the c-curve.
Hip extensors engage to press the legs into the hands to keep the legs from collapsing to the chest.
Hip abductors keep the legs separated in the V position.
Knee extensors keep the legs straight throughout the exercise.
Plantar flexors keep the feet pointed.
Shoulder flexors aid the hip flexors to hold the legs off the mat.
Elbow extensors keep the arms straight.
Objectives
Build strength of the back extensors and abdominal muscles.
Stretches the hamstrings while keeping the pelvis stable.
Increases control and flexibility of the hip flexors.
Increases control of the oblique abdominal muscles and core as the spine rolls back.
Focus on breathing to synchronize the movement.