Snake

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), Iliopsoas (same side)

• Keeps torso lifted away from the ground in the starting position.

• Resists gravity as the spine passes through to rotation, keeping the torso from collapsing to the floor.

  

  

Rectus Abdominis, External Oblique, Internal Oblique

• Keeps the spine in a c-curve and flexed throughout the first half of the exercise.

  

Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus

• Lifts the legs off the floor.

• Works with the hip adductors to lift the bottom leg up to the top leg.

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

• Rotates the spine as it extends the spine for the finish of the exercise.

  

  

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Assists with the spinal rotators and extends the spine for the finish of the exercise.

  
  

  

• Anterior spinal stabilizers provide lumbo-pelvic stabilization to prevent the pelvis from anterior tilt.

• Hip extensors reach the legs back in the extension phase of the exercise.

• Hip adductors lift the bottom leg up to the top leg then keep the legs closed together for the remainder of the exercise.

• Knee extensors keep the knees straight.

• Plantar flexors keep the feet pointed.

• Shoulder flexors lift the gesture arm up to grab the ankle.

• Shoulder extensors support the upper body off the floor, pressing down into the mat with hands and/or elbows to help create an anchor.

• Scapular depressors keep the shoulders down away from the ears.