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Exercise: Knee Stand Adductor Kick-Outs

This dynamic Hip Adductor exercise is ideal for athletes competing in sports requiring rapid and lateral changes of direction and functional hip strength.

This exercise is ideal for skating athletes and those training to improve the functional strength and mobilization of the hip.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Hip Adductors (Adductor Longus, Adductor Magnus, Adductor Brewvis, Gracillis, and Pectineus), Gluteus Medius, External Obliques, Eerctor Spinae, Latissumus Dorsi, and the deep muscles of the abdomen and lumbar spine.
Technique Ques: The athlete begins this exercise by kneeling on 1-knee, flexing the other leg at the knee and hip.  The athlete flexes the arm opposite the flexed leg.  The athlete executes the exercise by rapidly extending the flexed leg laterally to approximately 160o - 170o of extension.  The athlete should prevent hyper-extension of the knee. 
During leg extension, the athlete rotates through the upper body by extending the arm of the extended leg across the body. The athlete attempts to maintain hip extension in kneeling leg so that the knee, hips, and shoulders are vertically aligned.

Options for Progression: The athlete can progress this exercise by increasing the number of reps and sets, or by increasing the speed of rotation, or by holding a weight.  It is suggested that the weight used in this exercise not exceed 4kg.

Variations of this Exercise:
Dynamic Adductor Stretch with Weighted Rotations


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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