Side Kick Series - Bicycle
Plane of Motion
Coronal & Sagittal
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
Stabilize the spine in neutral.
Provide lumbo-pelvic stabilization.
Keep the hips stabilized against the movement of the leg.
Resist gravity in the side lying position to resist letting the underside waist dropping to the floor.
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Sartorius
Keep the leg lifted in the air resisting gravity.
Other Muscles at Play
Hip flexors to reach the leg forward.
Hip extensors to reach the leg back.
Hip external rotators to turn the leg out.
Knee flexors bend the knee.
Knee extensors straighten the leg.
Plantar flexors point the foot.
Objectives
Strengthen the deep hip muscles with more emphasis on the control over hip and knee flexors and extensors, increasing the focus on the coordination of hip, knee, and ankle alignment, as well as core and hip stability, during the leg's cycling motion.
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 when positioned on the elbow.
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 lying position as the leg moves.
Turns on the slings system so the underside oblique aids in stabilizing the hips.
Focus on breathing to synchronize the movement.