Half Kneeling Hip Rock with Adductor Reach

Setup

• Start in a half-kneeling position with one knee on the ground and the other foot planted flat on the floor to your side, legs forming a 90-degree angle. Keep your spine neutral.

Movement

• Rockback: Gently shift your hips backward, pushing them toward your rear heel. You should feel a stretch in the inner thigh of the extended leg.

• Reach & Rotate: From the rockback position, reach your arm toward the floor on the side of the extended leg. In one fluid motion, rotate your torso and reach the same arm up toward the ceiling, following your hand with your gaze.

• Return: Slowly untwist, bringing your hand back down, and return the hips to the starting upright half-kneeling position.

Key Tips

• Keep the foot of the extended leg flat on the ground throughout.

• Focus on deep, controlled breathing during the rotation.

• Move slowly to emphasize hip mobility and spinal control.