Variant Athletics

The Kneeling Adductor Stretch

Also known as the ‘adductor rockback,’ this exercise targets the adductor muscle group, located on the inner thigh of each leg. This muscle group engages medial hip stability during activity.

The adductor muscle group is more or less of a way our body keep pelvic alignment where the gluteal group target posterior and laterally (back and outside), the quadriceps group targets anterior (front), and the adductor group are exclusively stabilizing medially (inside).

Here are some key cues when performing this exercise:
✅Ensure proper alignment
✅As you engage the rockback: (1) bow chest and fold elbows, (2) reach hips towards the sky (versus sitting on heel)
✅Sync your breath for a more effective stretch

Once you get a grasp on this variation, you can add a form roller to “thread the needle” which incorporates thoracic (mid back) mobility