Star

Plane of Motion

Coronal

Spring Setting

Medium

1-2 Medium Springs

Muscle Focus

Anterior & Posterior Spinal Stabilizers

Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

Provide lumbo-pelvic & spinal stabilization in the side plank.

Spinal Lateral Flexors

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)

Work against gravity to maintain a straight spine in a side plank (considered anti-side bending).

Hip Abductors

Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae

Lift the top leg up and support the leg in the air.
Assists with the spinal lateral flexors and stabilizers on the bottom leg to support the body weight.

Other Muscles at Play

Shoulder Abductors pushes the carriage away.
Shoulder Adductors pull the carriage back into a closed position.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the elbows straight.
Hip extensors keep the legs straight in the hip.
Knee extensors keep the knees straight.
Dorsiflexors keep the bottom foot flexed.
Plantar flexors keep the top foot pointed.

Objectives

Strengthen the hip extensors and abductors to hold the top leg up.
Use the co-contraction of the back and abdominal muscles to maintain balance and enhance shoulder stabilization.
Engage your internal support system to maintain stability in the side-lift position.
Strengthen the arm adductors to assist pulling the carriage closed and support the upper body.
Enhance stabilization of the lumbo-pelvic and scapular regions.
Focus on breathing to synchronize the movement.