Side Kick Series - Upper & Lower Lifts
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 legs.
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
Lift the top leg and keep the leg lifted as the bottom comes up to meet it.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
On the bottom leg, they bring the bottom leg up to meet the top leg.
On both legs they connect the legs and keep them squeezed together.
Other Muscles at Play
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Strengthen the deep hip muscles with more emphasis on the inner thigh (adductors) to lift the bottom leg in coordination with the core to strengthen the obliques and quadratus lumborum (QL) as both legs are in the air.
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.