Side Kick Kneeling
Plane of Motion
Coronal
Muscle Focus
Spinal Lateral Flexors & Stabilizers
External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Transversus Abdominis
The underside of the waist lifts to support the spine.
Provides lumbo-pelvic stabilization.
Stabilizes the spine and resists collapsing, arching, flexing or rotating against the movement of the leg.
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
The underside of the hip lifts to support the lumbo-pelvic region.
The top leg abductors resist gravity to keep the leg lifted off the floor throughout the entire exercise.
Other Muscles at Play
Hip flexors swing the top leg forward.
Hip extensors swing the top leg back.
Knee extensors keep the top leg straight.
Plantar flexors point the foot.
Shoulder abductors, scapular abductors and scapular depressors keep the scapula stabilized and create an anchor into the mat to keep the upper body lifted and supported away from the mat.
Elbow extensors keep the arm straight on the supporting side.
Objectives
Strengthen the deep hip muscles with more emphasis on stability in the torso as you move the leg forward and backward while balancing on one knee.
Increase hip strength while challenging trunk stabilization.
Increase stabilization of the lumbo-pelvic region, trunk, shoulders, neck and head against the leg movements in the hip.
Improve scapular stabilization and strengthen the shoulder and underside lateral trunk for supporting the upper body.
Improve leg range of motion at the hip.
Strengthen the co-contraction of the deep core, back and abdominal muscles (internal support system) to maintain balance in the side kneeling position as the legs moves.
Turns on the slings system so the underside oblique aids in stabilizing the hips and trunk.
Focus on breathing to synchronize the movement.