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Exercise: Knee Stand Dynamic Hip Adductor Stretch

This dynamic Hip Adductor stretch is ideal for athletes competing in sports requiring rapid and lateral changes of direction.  The simultaneous weighted rotation required increased lumbar rotary strength, and should only be completed once the base exercise (no weight) is mastered.

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, and extending the other leg.  Leg extension should reach 170-180o, however, there should be no hyper-extension of the knee.  The athlete abducts and extends the same sided arm of their extended leg to 90 of abduction (so the arm is parallel to the floor). The athlete then applies a little pressure, pushing / extending the hips, so that the knee, hips, and shoulders are vertically aligned.
Maintaining this neutral, upright and extended position, the athlete rotates as far as possible to the opposite side, while at the same time maintaining leg and hip extension.
The athlete should watch to prevent hip rotation.
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 10kg.

Variations of this Exercise:
Adductor Kick-Outs


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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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