Plane of Motion
Frog
Plane of Motion
Sagittal
Spring Setting
Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis
Straighten the knee as the legs extend.
Resist the springs as the knee bends with control.
Hip Extensors
Gluteus Maximus, Hamstrings
Extends the hip as the legs straighten to a 45-degree angle.
Resist the springs as the knees and hips bend to bring the thigh perpendicular to the floor.
Don't overwork the glute and squeeze, focus on the hamstrings and the top of the thighs where it meets the hips.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Bring the legs together as the legs straighten.
Engage as the heels squeeze together when the knees are bent and separated.
Encourages the midline connection into the core.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization so the tailbone can stay anchored and keep the back from arching.
Plantar flexors point the feet when the legs straighten.
Dorsiflexors flex the ankle when the knees are bent.
Shoulder extensors press the arms firmly into the carriage to help stabilize the body.
Scapular depressors keep the shoulders down away from the ears.
Objectives
Enhance trunk stability by deeply contracting the abdominal muscles while also strengthening the hip adductors and knee extensors.
Stabilize the pelvis and trunk while engaging and stretching the hip & knee muscles.
Keep the arms strong alongside the body for support, maintaining a connection with the mid-back to help control the extension of the legs.
Emphasis is placed on core control and pelvic stability as the legs move toward and away from the body.
To maintain pelvic stability, keep tailbone anchored and keep the legs from coming too close to the body in the frog position.
Focus on breathing to synchronize the movement.