Scissors
Plane of Motion
Sagittal
Muscle Focus
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Other Muscles at Play
Objectives
Pelvic stability is created through the coordinated action of the obliques and the leg adductors, allowing the pelvis to remain steady even as the legs move in opposite directions.
Improve hip extensor strength and control by integrating the co‐contraction of the back extensors and abdominal muscles, enhancing overall pelvic–lumbar stabilization.
Increase scapular stability through intentional are placement and upper‐body organization, supporting a more balanced and efficient movement pattern.
Expand thoracic spine mobility and flexibility to promote a more open, responsive upper body that complements the stability of the pelvis and lumbar spine.
Use the abdominals to maintain a clear connection of the low back to the barrel as the legs move away from the body, reinforcing deep core support.
Focus on breathing to synchronize the movement.