Side Kick Series - Clamshells
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
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
Keep the leg lifted in the air resisting gravity.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Hip external rotators turn the leg out as the knee lifts.
Other Muscles at Play
Hip flexors keep the knees bent.
Dorsiflexors flex the ankle.
Objectives
Strengthen the deep hip muscles with more emphasis on the external rotators in the hip to clamshell.
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.