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Exercise: Kneeling 1-Leg Kick-Out with Diagonal Pull-Over

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

This exercise is ideal for athletes wanting to improve rotational strength and power, stabilization of the low-back and hips.

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, the Deltoids and the deep muscles of the abdomen and lumbar spine.
Technique Ques: The athlete assumes the starting position by kneeling on 1-knee, abducting and extending the other leg at the knee and hip.  Holding a weight plate with extended arms, the athlete begins the exercise with the weight plate aligned along the axis of the extended leg. The athlete then pulls the weight through shoulder flexion (maintaining arm extension) diagonally across the midline of the chest to a position of full arm extension diagonally overhead. At the end of the pull phase (concentric phase) the position of the weight plate and the ankle of the extended leg should be diagonally aligned. Maintaining extended arms, the athlete returns the weight to the starting position.
The athlete should maintain neutral hip extension throughout the exercise, and concentrate on rotating through the torso. There should be no "swing" at anypoint during the exercise.
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 increasing the weight used. Athletic progressions include increasing speed during the concentric phase, and decreasing the speed during the excentric phase of the movement

Variations of this Exercise:
Dynamic Adductor Stretch with Weighted Rotations
Adduktor 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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