Kneeling Hip Adductor Arm-Cross

Setup

1. Begin in a half-kneeling position with one knee on the ground and the other foot placed flat on the floor in front, forming a square.

2. Extend the leg that was in front out to the side, keeping the foot flat on the floor while maintaining a straight leg.

Movement

1. Place the hand on the same side as the extended leg onto the floor for support.

2. Reach the opposite arm toward the ceiling while simultaneously rotating your torso and looking toward the extended hand.

3. Hold this position briefly, feeling a stretch in the inner thigh of the extended leg and the mid-back (thoracic spine).

4. Return to the starting position with control.

5. Complete all repetitions on one side before switching to the other side.