Plane of Motion
Lift Lower
Plane of Motion
Sagittal
Spring Setting
Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings
Lower the legs down to 45 degrees.
Resist the springs to lift the legs up.
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
Keep the legs closed together.
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.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance abdominal strength by keeping control of the trunk and pelvis to move the legs using the hip extensors.
Establish stabilization for the pelvis and abdomen.
Keep the arms strong and positioned alongside the body for support, ensuring a mid-back connection to assist in controlling the legs' trajectory.
Focus is placed on controlling the trunk and pelvis, setting the stage for more intensive exercises with the legs in the straps.
To maintain pelvic stability, keep tailbone anchored.
Focus on breathing to synchronize the movement.