Split-Stance Kneeling Adductor Mobilization
Exercise Classification
Utility: Auxiliary/ Mobilization
Mechanics: Compound
Force: Push
Instructions
Preparation- Kneel with one leg extended to the side of the torso. Keep hands together in front of the torso for stability.
Execution- Lower and drop your hips back onto the rest heel on the kneeling leg. Push off heel to return to starting position. Repeat desired number of times before performing with the opposite leg.
Comments: Keep the rear foot on the toes planted for ankle mobilization and stability. When lowering back onto the heel, keep the extended leg straight to target adductors.
Muscle Focus
Primary: Adductor Magnus
Synergists: Gluteus Maximus, Quadriceps, Gracilis, Soleus
Stabilizers: Gluteus (Medius and Minimus), Erector Spinae, Trapezius (Upper, Middle)
Dynamic Stabilizers: Hamstrings, Gastrocnemius
Antagonist Stabilizers: Rectus Abdominis, Obliques
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