Name: Dynamic Adductor Magnus Stretch Lateral Lunge Series
Uploaded: 2023-04-26T01:02:06.000Z
Duration: 3 min 34 s

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https://stream.mux.com/siHoML3HfI7BX02If800F7whm8JwALG7wKw00pnDjOEwbA.m3u8

Learn how to properly perform the dynamic adductor magnus stretch (lateral lunge series) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve adductor magnus flexibility and hip mobility. Enhance hip abduction and frontal-plane movement capacity while supporting optimal lumbopelvic alignment with this targeted dynamic mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce posterior thigh and groin tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Dynamic Adductor Magnus Stretch

Proper Technique for Lateral Lunge Exercise

Understanding the Adductor Magnus Functionality

Progressions and Variations for Enhanced Stretching

Conclusion and Final Thoughts on Dynamic Stretching

Dynamic Adductor Magnus Stretch Lateral Lunge Series

This is Brent, President of B2C Fitness, and in this video we're doing our dynamic adductor magnus stretch, or a lateral lunge series. At this point I'm going to assume you've already done your release techniques, you've already done your mobilization techniques when necessary, and you've done your static and active stretching techniques. Now you have seen this progression of dynamic stretching before. A lateral lunge is often used for adductor stretching, however, I want to make the point that, and I will show this as we demonstrate the exercise, the dynamic lateral lunge is probably better as an adductor magnus stretch, and not thought of as a general adductor stretch. Our anterior adductors actually do hip flexion, and this exercise brings us into hip flexion, which would shorten those adductors. We'll talk about anterior adductor stretching in a follow-up video to this one. I'm going to have my friend Leanne come out. She's going to show this exercise and show how to progress this exercise a little bit. So the dynamic lateral lunge you have probably already seen in our resistance training videos. It's a great frontal plane, lower body exercise. I'm going to have Leanne go ahead and get into a nice kind of sumo position here, nice wide feet, and then she's going to do the lateral lunge that we've been doing in her resistance training program, or had previously done in a resistance training program. I'm going to have her sit behind one foot. Now, if she's taken the right distance, feet apart, she should line up foot, knee, and hip on this side. So this should be nice and aligned in the sagittal plane as she descends into the frontal plane here. Now, as I spoke of before, she's going into hip flexion. Her trunk is coming forward. So although on this side you might get some anterior adductor, your anterior adductors would have to be pretty tight. I find that this is a much better stretch for the adductor magnus, which if you remember your functional anatomy, your adductor magnus is on the posterior aspect of your inner thigh, and actually does hip extension. So if we bring ourselves into abduction and flexion, that muscle get stretched a whole lot. So let's have you descend this way now. You see here we have flexion an abduction, a lot more abduction on this side, and we actually have a little bit of abduction and a lot of flexion on the side. So we're getting different fibers of the adductor magnus being stretched on both sides. We can progress this in a couple of ways. Either we can add a reach, so I'm going to have you go ahead and we're going to go further into flexion and get a bigger stretch by having you reach your toe. So by increasing the amount of extensibility she needs I've obviously progressed this dynamic stretch, and, of course, we could also increase the tempo. So as she feels comfortable, she feels like she's loosening up, she can speed it up a little bit. And then, of course, I can take this one step further and she can reach for her heel. Good. Let's go ahead and keep speeding that up. Good, speed up.  I do find that static lunges, static frontal plane lunges, work better as a dynamic stretch than our dynamic lunch series. I hope you enjoy this progression, enjoy this exercise, and I hope I've given you just a little food for thought on why this is probably a better adductor magnus dynamic stretch, than a general adductor stretch. I'll talk with you soon.

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The hip adductor muscles include the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis. This course includes an in-depth review of anatomy and techniques for mobility and strength.

Adductor Muscles

Posterior Adductor Dynamic Stretch (Lateral Lunge):

Note: The lateral lunge is a commonly prescribed exercise in fitness programs; it is also a wonderful posterior adductor magnus stretch when done without additional load, and a reach is added.

Have your patient or client assume a position with feet about twice shoulder-width, and 2nd toe pointing straight ahead.

Instruct your client/patient to sit behind one foot while cueing them to keep the opposite knee in extension (leg straight).

At the bottom position, the leg they sat behind should be aligned in the sagittal plane (ASIS, hip, knee, and 2nd toe inline). Adjust their stance width to achieve this position.

Have your patient or client return to the starting position (feet do not move).

Have your patient attempt the same movement pattern on the other side.

Note: The client may experience a stretching sensation on both legs simultaneously. The adductor magnus is both an extensor and adductor, so as one side is pulled into maximal abduction, the other side descends into maximal extension.

Reach for the toe of the side your patient lunged into with the contralateral hand.

Reach for the heel of the side your patient lunged into with the contralateral hand.

Make the lunge more dynamic by returning to a full standing position (feet together) between each rep.

Too much, too soon: This stretch involves the adductor magnus resisting most of the body's mass… a significant amount of weight for a single muscle. Try to impress on your clients that "deeper" is not necessarily better, and be careful with volume. 1 set of 10 reps on each side is a great place to start. You can always add reps or sets at a later date.

Dynamic Adductor Magnus Stretch Lateral Lunge Series

Dynamic Biceps Femoris (Lateral Hamstring) Stretch

Dynamic Adductor Stretch Anterior or Short Adductors

Lower Leg Dynamic Stretching Series

Dynamic Calf Stretch - Gastrocnemius, Soleus & Peroneals (a.k.a. Fibularis)

Dynamic Hip Flexor Stretch (Upright Lunge Series)

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