Plane of Motion
Side Lying Leg Press
Plane of Motion
Sagittal & Coronal
Spring Setting
Light
1 Medium Spring or
1 Light Spring
Muscle Focus
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
Resist gravity and the springs to keep the leg at hip height throughout the exercise.
Hip Extensors
Gluteus Maximus, Hamstrings
Resist the springs as the thigh reaches forward and the knee bends.
Push to straighten the leg toward the foot bar.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Medius, Vastus Intermedius, Vastus Lateralis
Resist the springs as the knee bends.
Push to straighten the knee as the leg reaches to the foot bar.
Other Muscles at Play
Anterior and posterior spinal stabilizers provide lumbo-pelvic stabilization and keep the spine in neutral.
Spinal lateral flexors keep the bottom side of the waist lifted up to keep the spine stabilized and not dumped out.
Scapular adductors & depressors keep the shoulders down away from the ears and retracted, so the shoulders don't round forward.
Hip flexors reach the thigh forward as the knee bends though more work is on the resistance from the hip extensors and hip abductors.
Knee flexors bend the knee though more work is on the resistance from the knee extensors.
Plantar flexors keep the foot pointed.
Objectives
Enhance the deep stabilization and control of the core muscles while moving the leg in a side-lying position.
Utilize the resistance generated by extending the leg to enhance the range of motion, ensuring a stable pelvic position is maintained throughout the movement.
Concentrate on enhancing leg/hip mobility, along with strengthening and stabilizing through the hip abductors.
Maintaining length through both side of the trunk to achieve true trunk and hip stabilization.
Focus on breathing to synchronize the movement.