Exercise Library
Library  >  Accessory - Prep & Prehab  >  Half-Kneeling Adductor Rock
Half-Kneeling Adductor Rock




Get into the half-kneeling position with a kettlebell or dumbbell held against your trunk and the thigh of the up leg approximately perpendicular to the down lower leg. 
Slowly rock toward the up leg, keeping the hips squared off forward as you bring them as low as possible.
 
Return to the starting position by pulling with the down leg and using the up leg to assist only as much as needed.
 
Notes
This exercise comes from Danny Foley.
 
Purpose
The half-kneeling adductor rock strengthens the adductors as well as helps improve hip mobility.
 
Programming
Do 2-3 sets of 10-20 reps.