Hamstring and Adductor Strengthening

✅Shown here are 2 kneeling exercises, both designed to improve muscle function of the hamstrings and the adductors.
1️⃣For the Adductor slider bring your leg out to your side as far as you can SLOW and CONTROLLED, that is the key here. Be careful with how far you slide out, you have to come back up! As you bring your leg out to your side begin to bias your weight onto the leg that is sliding out. Once you are out as far as you feel comfortable push your foot into the floor to elevate yourself to starting position
2️⃣With this half kneeling hamstring slide out bring the sliding leg out in front of you as far as you feel comfortable, you can get your arms into it if you want. Avoid rounding at the low back and focus moving forward at this hips. Once you get to your end range, pull your heel into the floor with your hamstring to return to starting position. .
📝 With both of these movements begin with sliding through a small range of motion. Slowly increase the distance in which you slide out as you feel comfortable. These exercises can be VERY difficult depending on how far and how much load you put into the sliding limb.
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😊No need to go purchase sliders. Here I am using a furniture mover/slider. If you have hardwood at home you can easily use a piece of cloth/sock on the ground. If you have carpet. You can use a magazine on the ground.

Видео Hamstring and Adductor Strengthening канала [P]rehab