Side Lying Beginner Flashcards
What is the goal of side kicks?
To stabilise the spine whilst the legs move between flexion and extension. Triple threat as it not only increases strength in the hip flexors and extensors but it challenges stability meaning it is a great core workout.
What is the muscle focus, spinal shape, pelvis position and contraindications of the side kicks?
Muscle focus; hip flexors and extensors
Spinal shape: neutral
Pelvis position: neutral
Contraindications: none
What are the mobilisers of the side kicks?
Hip flexors and hip extensors
What are the stabilisers of the side kicks?
TA, obliques, rectus abdominis, pelvic floor, multifidis, shoulder girdle stabilisers and abductors
What is the goal for lift/lower and staggered leg lifts?
To isolate and strengthen muscles around the hip joint. Staggered leg lifts is also a fantastic workout for the obliques and waistline.
What is the muscle focus, spinal shape, pelvis position and contraindications of the lift/lower and staggered leg lifts?
Muscle focus: hip adductors and hip abductors
Spinal shape: neutral
Pelvis shape: neutral
Contraindications: None
What are the mobilisers of the lift/lower and staggered leg lifts?
Glutes medius, glutes minimus, TFL (hip adductors) adductors of the femur.
What are the stabilisers of the lift/lower and staggered leg lifts?
Pelvic floor, TA, multifidis, obliques, glute max and shoulder girdle stabilisers.
What is the goal of double leg lifts/leg circles?
To isolate and strengthen the muscles around the hip joint. Leg circles also provide a wonderful challenge for the core stabilisers as the subtle changes in the leg position alter the centre of gravity.
What is the muscle focus, spinal shape, pelvis position and contraindications of the double leg lifts and leg circles?
Muscle focus: hip adductors and hip abductors
Spinal shape: neutral
Pelvis position: neutral
Contraindications: none
What are the mobilisers of the double leg lifts/leg circles?
Gluteus medius, gluteus minimus, TFL, adductors of femur.
What are the stabilisers of the double leg lift and leg circles?
Pelvic floor, TA, multifidis, obliques, glutes max and shoulder girdle stabilisers.
What is the goal of side bends forearm?
To strengthen the spine, should girdle and obliques whilst working in the coronal plane. Not all forms of exercise work in the coronal plane (abduction/adduction) so this is a great selling point for this exercise.
What is the muscle focus, spinal shape,
Pelvis position and contraindications of the side bends forearm?
Muscle focus: last, pecs and obliques
Spinal shape: lateral flexion
Pelvis position: neutral
Contraindications: shoulder/ rotator cuff issues
What are the mobilisers for side bend forearm?
Abductors, adductors of femur, latissimus dorsi and pectoralis major.
