Single Leg Kick
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the spine in extension throughout the exercise, resisting gravity.
Has assistance from the shoulder extensors & the co-contraction of the anterior stabilizers.
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the legs lifted off the floor.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Bend the knee pulling the heel to the hip.
Other Muscles at Play
Anterior spinal stabilizers maintain lumbo-pelvic stabilization and co-contract with the hip extensors to protect the low back and keep the back from dumping out and limiting the pelvic anterior tilt.
Knee extensors straighten the knee.
Plantar flexors keep the feet pointed.
Shoulder extensors provide support for the upper body by pressing the elbows into the mat to create an anchor.
Scapular depressors & abductors keep the shoulders down away from the ears and scapulae stabilized while assisting the shoulder extensors with providing support for the upper body.
Objectives
Strengthen the hamstrings (hip extensors & knee flexors) while keeping the pelvis stable.
Increase hip extension and control while maintaining stability through the hips and trunk.
Improve flexibility and mobility of knee extensors.
Maintaining proper support from the arms, scapular stabilizers and navel to spine connection to integrate the core for lower spinal support is important to isolate the posterior thigh work.
Strengthen the muscles in the mid and upper back to stabilize the upper body.
Focus on breathing to synchronize the movement.