Video-Class Workshop Series

Learn how to demonstrate proper technique to keep the exercise both safe and effective

Learn how to add intensity options to accommodate various levels of fitness

Learn how to indicate the muscles that can be engaged during both phases of this exercise to maximize the physical benefits of this exercise

Learn how to add a variety of complementary  arm actions to this leg move

Learn how to add another leg and arm action to this base move to ensure smooth transitions from one exercise to another

CALA Move of the Month:

Alternate Sartorius Leg Lift
(with alternate diagonal adduction/abduction arm)

Sartorius Muscle

The sartorius is the longest muscle in the body. It is narrow and ribbon-like and stems from the iliac spine and the upper half of the notch below it. It slants across the front of the upper thigh from the side to the middle and then descends vertically to the knee. It ends in a tendon that expands to be inserted into the surface of the body of the tibia (leg bone). The sartorius flexes, abducts (moves away from the body), and rotates the thigh sideways at the hip. It also flexes the leg at the knee joint and rotates it slightly after flexing. These actions draw the lower extremities into a sitting position and place the heel of one foot on the knee of the other. This is sometimes called a "tailor's position."

Depth of water: With bottom contact (chest to shoulder deep) and in suspension (deep water with a flotation belt)
Leg Muscles - Prime Movers: Sartorius* (during hip flexion phase) and Gluteus Maximus together with Hamstrings (on hip extension phase)
Arm Muscles - Prime Movers: Pectoralis Major and Anterior Deltoid* (during shoulder joint diagonal adduction phase) and Trapezius with Posterior Deltoid* (during shoulder joint diagonal abduction phase)
Torso Muscles - Prime Movers: Rectus Abdominus, Internal and External Oblique Abdominals, Serratus Anterior (on spinal flexion with rotation phase) and Rhomboids with Erector spinae on spinal extension with rotation phase)

TIPS TO REMEMBER

back long

shoulders down

chin in

abdominals engaged

pelvis level

OPTIONS TO MAKE THIS EXERCISE EASIER OR MORE CHALLENGING
Remember to maintain full range of motion
You can change the intensity of this exercise by changing the surface area, increasing the pressure drag to a slicing, fist or flat hand.