Split-stance Kneeling Adductor Rockback with Extension and Rotation

Technique

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

1. Begin by kneeling on your left knee, placing your right leg extended out to the side with the right foot flat on the floor.
2. Keep your left knee directly under your hip.
3. Sit your hips back toward your left heel, feeling a stretch along your inner right thigh (adductor).
4. Place your left hand on the ground, aligning it under your left shoulder.
5. Inhale as you gently rock forward, shifting weight onto your left hand and right foot, maintaining the extension through your right leg.
6. Exhale as you rotate your torso to the right, lifting your right arm up toward the ceiling. Focus on opening your chest and maintaining a straight spine.
7. Pause briefly, then return your right hand back down as you rock your hips back again.
8. Repeat for the prescribed repetitions before switching sides.

Programming relevance

Muscles involved

Primary targets: Adductor Magnus, Adductor Longus, Gracilis, Pectineus.