Side Hip Deep Mobility Rock
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Begin in a half-kneeling position, with one knee on the floor and the other leg extended to the side, foot flat on the floor.
Ensure your kneeling leg hip is aligned directly over your knee.
Keep your chest tall and your core engaged.
Execution
From the starting position, slowly push your hips backward towards your heel while keeping your extended leg straight and your heel firmly pressed into the ground.
Feel a deep stretch in the inner thigh (adductor) of your extended leg.
Hold this position for a moment to emphasize the stretch, then rock your hips forward to return to the starting upright position.
Maintain a straight back throughout the movement, avoiding excessive rounding of the spine.
Repeat for the desired number of controlled reps before switching to the other side.