![adductor stretch adductor stretch](https://i.ytimg.com/vi/Ffl3MN0YqSo/maxresdefault.jpg)
This ankle-band stretch can help restore the motion of the ankle. Limited hip internal rotation can be addressed with the joint capsule stretches I covered for internal rotation and this hip-opener sequence.Īnother factor in keeping the ‘knees-out’ is ankle flexibility. Hip-internal rotation is sometimes improved without addressing flexibility by activating the gluts. Here is a great 3D Glut Strengthening Exercise by Mike ReinoldĬlamshells and this sidelying exercise can be easily incorporated pre-workout to strengthen and activate the gluts.
![adductor stretch adductor stretch](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-9s-adductor-smr-m2-16x9.jpg)
Glut strength is another factor in keeping the knees out during the squat. The third point of performance for the squat ‘knees-out’ is related to flexibility of the joint-capsule and the adductors especially. After doing this stretch retest your ability to keep your knees out. This stretch has two components – a bent and straight leg stretch for the short and long adductors.
![adductor stretch adductor stretch](https://1.bp.blogspot.com/-OCyWol54l9o/UAxX9q0SbJI/AAAAAAAAAOk/V1k2JdegZc4/s640/Hip+adductor.abductor+stretch.jpg)
Many problems associated with the hamstrings (butt-wink, keeping the knees out, hamstring stiffness) are related to the adductors. The adductors are often tight and influence the pelvic floor and core stability. The adductor magnus plays an important part in hip extension in athletic movement and in postural balance. The Adductors are an often-overlooked part of training. Adductor Stretch – Keep Your Knees-Out During Squats If your knees cave in during squats you may have tight adductors.