The gymnastic scale is one of the few exercises which can show a person’s flexibility and strength imbalances. The scale is a simple exercise that can be difficult to do correctly.
The name of the scale comes from old balance scales where one side rose while the other dropped. As a fitness skill, the scale requires precision and balance. It can also be used to assess weak areas in clients for exercise programs. The gymnastic scale can be defined as any position where one leg is balanced and the other is raised or held at hip level. This definition has many variations, but we will focus on the front scale leg raise.
When performing a front-scale correctly, the body remains straight and rigid. In the frontal plane, the arms should be held parallel to the floor at shoulder height. Slowly and with control, one leg is raised in front of the body to the point where the person feels comfortable. After holding the lift for five seconds, the leg is slowly lowered back to its starting position.
Repeat the movement for 3 to 5 repetitions. Then repeat the same number with the other leg.
Here are some key points to remember when executing a front-scale:
- The shoulders should be rounded and lowered, while pressing the scapula down throughout the movement.
- During the entire exercise, it is important to keep your knees locked.
- Only the hip joint should be moved when raising the leg.
- While raising the leg, drawing in the navel (engaging the abdominals) will help to stabilise the movement.
- Always keep the torso upright and tall.
- Lift the leg up as high as you can while maintaining form. The knee of the grounded leg should be locked and the hips fairly straight.
- Avoid excessive posterior tilting or rounding the spine.
What is the result of this exercise when it comes to determining a person’s weakness?
- The tightness in the hamstrings and the weakness of your gluteal muscles can be seen by a bend of the knee on the leg that is the ground.
- The rounding of the spine indicates tightness in the spinal extensors.
- If you cannot raise your leg at least to parallel height, while maintaining form, this indicates that the quadriceps or hip flexors are weak.
- The gluteal system of the grounded leg is weak if you notice a drop in the backside, or if your hips are rolled excessively.
- The core and spinal muscles are weak if the torso is not kept tall and long.
The client can be asked to perform the front scale leg lifts on both sides at the consultation. This will provide valuable information when customizing the exercise program. The scale can strengthen the muscles that are weak, and this can often be done as part of a warm-up. Additional work can then be incorporated into an exercise session. Self-myofascial releases or active stretching can help loosen up tight muscles during warm-up sessions. After exercise, static stretching with longer durations is a good way to work on flexibility.