Sub-Systems

Deep Longitudinal

  • Helps to stabilize the body from the ground up by controlling ground reaction forces during gait motion. The DLS can be trained with movements (isolated or integrated) that promote extension through the posterior chain (Hip bridging, Hip hinge/Romanian deadlift (RDL), Medicine ball woodchop (sagital plane), Back squat/barbell deadlift, Kettlebell swing).
    • Contralateral erector spinae
    • Thoracolumbar fascia
    • Sacrotuberous ligament
    • Biceps femoris
    • Peroneus longus
    deep longitudinal

Posterior Oblique

  • Works synergistically with DL sub-system to distribute transverse plane forces created through rotational activities. Dysfunction leads to Sacroiliac joint instability and low back pain. Weakness in the Gluteus maximus or Latissimus dorsi can lead to hamstring strains. The POS can be trained with contralateral limb action (Quadruped birddogs, Split-leg and single-leg stance pulls, Anterior lunges with reaches).
    • Gluteus maximus
    • Latissimus dorsi
    • Thoracolumbar fascia
    posterior oblique

Anterior Oblique

  • Distributes transverse plane forces created through rotational activities in the anterior portion. The obliques produce rotaional and flexion movements while stabilizing the lumbo-pelvic-hip complex. The AOS can be trained with movements that involve an upright stance with split-leg or single-leg positions and trunk rotation
    • Internal and external obliques
    • Adductor complex
    • Hip external rotators
    anterior oblique

Lateral

  • Implicated in frontal plane stability and is responsible for pelvo-femoral stability during single-leg functional movements such as in gait, lunges or stair climbing. Dysfunction is evident in excessive pronation of the knee, hip or feet during every day movement and exercise. The LS can be trained with movements that create trunk stability during a single-leg stance.
    • Gluteus medius
    • Tensor fascia latae
    • Adductor complex
    • Contralateral quadratus lumborum
    lateral