adductor stretch - half kneeling

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1. Start in a half-kneeling position with one knee on a soft pad or mat. Rotate your down leg in toward your body so your foot is outside the opposite hip. 2. With a slight forward lean of the torso, tighten your core and contract the glute of the down leg. 3. Maintaining this position, gently shift your entire body slightly forward. Hold for 1 to 2 seconds. 4. Relax and return to the starting position. 5. Complete the set on one side before repeating on the opposite side. Be sure to: Do not allow your back to excessively arch. You should feel it: Stretching the groin of the down leg and glute of the opposite leg.