How to Do Adductor Dynamic Stretch

Adductor Dynamic Stretch is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Adductor Dynamic Stretch

  1. 01Start on all fours in a quadruped position, then extend one leg straight out to the side with the foot flat.
  2. 02Shift the weight backward by pushing the hips toward the heel of the bent leg until a stretch is felt in the inner thigh.
  3. 03Hold the end range for one second before rocking the hips forward back to the starting alignment.
  4. 04Keep the outstretched leg locked and the spine neutral throughout the rocking motion.
  5. 05Repeat for the prescribed repetitions before switching legs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Adductor Dynamic Stretch

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the back rounds during the rock back, sit the hips higher and focus on keeping the spine long from tailbone to crown.

Same coaching engine used inside the A90 app

05 / FAQ

Adductor Dynamic Stretch questions

What muscles does Adductor Dynamic Stretch work?

Adductor Dynamic Stretch is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Adductor Dynamic Stretch correctly?

Start on all fours in a quadruped position, then extend one leg straight out to the side with the foot flat. Shift the weight backward by pushing the hips toward the heel of the bent leg until a stretch is felt in the inner thigh. Hold the end range for one second before rocking the hips forward back to the starting alignment. Keep the outstretched leg locked and the spine neutral throughout the rocking motion. Repeat for the prescribed repetitions before switching legs.

What is the A90 coach tip for Adductor Dynamic Stretch?

If the back rounds during the rock back, sit the hips higher and focus on keeping the spine long from tailbone to crown.

Is Adductor Dynamic Stretch suitable for beginners?

Adductor Dynamic Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Adductor Dynamic Stretch?

No. Adductor Dynamic Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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