Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Adductors Muscle Anatomy Diagram

Lateral Kneeling Adductor Mobilization Overview

The lateral kneeling adductor mobilization drill is a form of dynamic stretching and an exercise used to alleviate tension in the adductors.

Ensuring you’re properly warmed up is important for maximizing your time in the gym and avoiding injury.

Lateral Kneeling Adductor Mobilization Instructions

  1. In an quadruped position, ensure the toes are tucked and the hands are directly underneath the shoulders.
  2. Straighten one leg to the side and keep the foot flat on the floor.
  3. Exhale and push your hands into the floor to direct your hips backwards to increase the stretch on your groin.
  4. Once you run out of range of motion in your adductor, rock back to the starting position and repeat for the assigned number of repetitions on both sides.

Lateral Kneeling Adductor Mobilization Tips

  1. If you feel a pinch on the outside of the hip joint instead of a stretch on the inside portion (i.e. the adductor) then you may have adopted a stance is slightly too wide and as such you’re getting a bit of bone on bone contact. Bring your stance in a touch and push back a bit further or switch to more advanced progression such as a cossack squat.
  2. Focus on keeping your spine neutral by thinking about “making your spine long” as you rock back.
  3. If you feel your pelvis rolling underneath or spine rounding, then you’ve essentially run out of range of motion at the hip and you’re not compensating with the spine.
  4. Move slowly and methodically, to be able to use new ranges of motion, you must be able to control them.