Split-stance Kneeling Adductor Rockback with Extension and Rotation

Technique

How to perform Split-stance Kneeling Adductor Rockback with Extension and Rotation

1. Start on hands and knees, then extend the right leg out to the side with that knee straight and the foot planted.
2. Keep the left knee on the floor and rock your hips back toward the left heel until you feel a controlled inner-thigh stretch on the right.
3. Rock forward again and keep the left hand planted beneath the shoulder.
4. Rotate your chest to the right and lift the right arm toward the ceiling, allowing the upper back to open without forcing the lower back into an arch.
5. Return the right hand to the floor and rock the hips back again.
6. Repeat the sequence, then change legs and rotate toward the other side.

Programming relevance

Muscles involved