Half Kneeling Adductor Rock

Setup

1. Begin in an all-fours (quadruped) position on the mat.

2. Extend one leg straight out to the side, maintaining a straight knee and placing the foot flat on the floor.

3. The hands should be positioned directly under the shoulders for a stable base.

Movement

1. Inhale and slowly shift your hips backward, moving toward the heel of the kneeling leg.

2. As you rock back, you should feel a deep stretch along the inner thigh of the extended leg.

3. Pause briefly at the point of maximum comfortable tension.

4. Exhale and return to the starting position by pushing your hips forward.

5. Keep your back flat throughout the movement, avoiding excessive arching or rounding of the spine.

Tips

• Ensure the extended foot is pointing straight forward or slightly outward for optimal stretch.

• Move slowly to maintain control and emphasize the mobility benefits.