Vidéos
Instructions
- Start in a half kneeling position with one knee on the ground and the other foot flat to the side.
- Hold a kettlebell with both hands in front of your body.
- Slowly shift your hips towards the side of the bent knee while keeping your torso upright.
- Pause briefly at the end of the stretch feeling tension in your inner thigh.
- Return to the starting position and repeat for the desired duration before switching sides.
Technical Tips
- Keep your core engaged throughout the movement.
- Maintain a neutral spine without leaning forward.
- Ensure the knee of the bent leg stays aligned with your toes.
Breathing Tips
- Inhale while returning to the starting position.
- Exhale as you shift your hips towards the side to deepen the stretch.
Restrictions médicales
- Hip joint injuries
- Severe knee pain or instability
- Recent groin strain
What muscles does the Half Kneeling Weight Shift target?
The Half Kneeling Weight Shift primarily targets the adductors and also engages the hamstrings and quadriceps to stabilise the movement effectively.
Is the Half Kneeling Weight Shift suitable for beginners?
Yes, this exercise is beginner-friendly as it focuses on improving hip mobility and flexibility with minimal technical complexity, making it safe for most fitness levels.
How should I hold the kettlebell during the Half Kneeling Weight Shift?
Hold the kettlebell with both hands in front of your body at chest height or slightly lower to maintain balance and engage your core effectively throughout the movement.
Can the Half Kneeling Weight Shift help improve squat depth?
Yes, performing this exercise regularly can improve hip adductor flexibility and mobility, contributing to better squat depth and lower body performance.
The Half Kneeling Weight Shift is an effective mobility and dynamic stretching exercise designed to improve hip flexibility and adductor mobility. This movement involves shifting your hips laterally while in a stable half kneeling position, creating a deep stretch through the inner thigh muscles. By holding a kettlebell in front, you enhance core activation and improve overall balance and stability during the exercise. Ideal for warm-ups or mobility routines, this exercise helps athletes and fitness enthusiasts increase their range of motion, prepare for lower body strength training, and reduce the risk of groin strains. Additionally, it can improve performance in movements requiring lateral stability and flexibility such as squats, lunges, and athletic directional changes. Incorporating the Half Kneeling Weight Shift into your training routine will enhance hip mobility, functional flexibility, and dynamic movement preparation efficiently.