Videos
Instructions
- Start in a half-kneeling position with one knee down and the opposite leg extended straight to the side, foot flat on the ground.
- Place both hands on your hips and keep your torso upright.
- Slowly hinge your hips backward and fold your torso forward over the extended leg, maintaining your hands on your hips.
- Lower your chest toward the floor while keeping a long spine and the extended leg fully straight.
- Pause briefly at the bottom, then return to the starting position and repeat.
Technical Tips
- Keep your spine neutral and avoid rounding your upper back.
- Engage your core to control the torso descent without relying on your hands for support.
- Ensure the extended leg remains straight and the foot fully grounded.
- Perform the movement slowly to feel a controlled stretch through the adductors and hamstrings.
Breathing Tips
- Inhale in the upright position before beginning the fold.
- Exhale as you hinge and fold forward.
- Inhale as you return to the starting position.
- Use steady breathing to help maintain control and depth.
Medical restrictions
- Avoid in cases of acute groin or hamstring strain.
- Use caution with lower back injuries involving trunk flexion intolerance.
- Not recommended for individuals with poor balance unless modified.
Description
The Kneeling Adductor Rock with Forward Fold (Hands on Hips) is a focused mobility drill designed to improve flexibility in the inner thighs while enhancing trunk control. This variation is performed from a half-kneeling position with one leg extended to the side and the hands fixed on the hips throughout the movement. By folding forward from the hips without using the arms for support, the exercise increases demand on core stability and active control of spinal alignment. It provides a deep, isolated stretch for the adductors and hamstrings while encouraging proper hip hinging mechanics. Ideal for warm-ups, flexibility sessions, or movement preparation, this version minimizes load on the wrists and shoulders while fostering neuromuscular control and postural awareness.
Why keep my hands on my hips during this stretch?
Keeping your hands on your hips challenges your core to stabilize your trunk and promotes better control during the forward fold without relying on your arms for balance.
Is this version better for beginners?
Yes, it can be a safe and accessible option for beginners as it avoids wrist strain and encourages good posture, though it requires slightly more core engagement.
What should I do if I can’t fold very far?
Only go as far as you can while maintaining a neutral spine. Flexibility will improve over time with consistent practice and proper breathing.