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Adductor and External Rotator Stretching

Adductor and hip external rotator stretches.

PhaseCool-down
Duration8 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow

How to play

  1. Seated butterfly.
  2. Side lunge for the adductors.
  3. Rotators: lying down, ankle over the opposite knee.
  4. Breathe.

Rules

Variations

Easier

15 seconds.

Standard

30 seconds.

Harder

Two reps.

Adaptations

Learning goals

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