Side Kick Series - Leg Lifts
Plane of Motion
Coronal
Muscle Focus
Spinal Lateral Flexors
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), Iliopsoas
Lifts the legs up off the floor.
Keep the spine supported and balanced so it doesn't flex forward or extend back.
Other Muscles at Play
Hip abductors of the top leg to keep the leg lifted in the air.
Hip adductors of the bottom leg to keep the leg lifted in the air, and on both legs to keep the legs together.
Knee extensors to keep the legs straight.
Plantar flexors to point the feet.
Objectives
Strengthen the obliques and QL to lift the legs with control and the hip adductors to keep the legs together.
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 legs moves.
Turns on the slings system so the underside oblique aids in stabilizing the hips.
Focus on breathing to synchronize the movement.