Plane of Motion
Swimming Frog
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings
Resist the springs as the knees and hips bend to bring the thigh perpendicular to the floor.
Resist the springs as the legs open to a V.
Assist the hip adductors and hip external rotators as the legs circle down to close the legs in 45-degrees.
Don't overwork the glute and squeeze, focus on the hamstrings and the top of the thighs where it meets the hips.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis
Resist the springs as the knee bends with control.
Straighten the knee as the legs extend to a V.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Rotate the legs to turn out, especially when the legs are apart.
Assist with the hip adductors to circle the legs down and together.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Engage as the heels squeeze together when the knees are bent and separated.
Resist the springs as the legs open to a V.
Close the legs together as they circle down.
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.
Hip abductors open the legs to a V, though the adductors & hip extensors work harder to resist the springs.
Dorsiflexors flex the ankle as the knees bend.
Plantar flexors point the feet as the legs open then circle down and together.
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 engaging the deep abdominal muscles, while also strengthening the hip and knee muscles.
Keep a strong connection to your deep abdominal muscles to stabilize the trunk as you move your legs in various directions.
Stabilize the pelvis and trunk while engaging and stretching the hip muscles.
Keep your arms strong at your sides for support, maintaining a connection with the mid-back to help control the leg movements.
To maintain pelvic stability, keep tailbone anchored and ensure that the legs do not come too far inward in the frog position.
Focus on breathing to synchronize the movement.