Side Kick Series - Rond de Jambe
Plane of Motion
Sagittal, Coronal & Transverse
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.
Resist the temptation to rotate the spine as the leg circles.
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Sartorius
Keep the leg lifted in the air resisting gravity.
Lift the leg higher in the air as it circles.
Other Muscles at Play
Hip flexors to reach the leg forward in the circle.
Hip extensors to reach the leg back as it circles.
Hip external rotators to turn the leg out.
Knee extensors keep the leg straight.
Plantar flexors point the foot.
Objectives
Strengthen the deep hip muscles with more emphasis on hip mobility in circumduction, control of the hip flexors and deep hip external rotators and challenging the core stability against the movement of the leg.
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.