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Dynamic Adductor Magnus Stretch Lateral Lunge Series

Take your stretching to the next level with this dynamic adductor magnus stretch lateral lunge series. Boost flexibility, improve balance and coordination, and enhance muscle control with each fun and effective exercise.

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00:00 - 00:03This is Brent, President of B2C Fitness, and in this video we're doing our
00:03 - 00:08dynamic adductor magnus stretch, or a lateral lunge series. At this point I'm
00:08 - 00:11going to assume you've already done your release techniques, you've already done
00:11 - 00:15your mobilization techniques when necessary, and you've done your static
00:15 - 00:20and active stretching techniques. Now you have seen this progression of
00:20 - 00:24dynamic stretching before. A lateral lunge is often used for adductor
00:24 - 00:29stretching, however, I want to make the point that, and I will show this as we
00:29 - 00:33demonstrate the exercise, the dynamic lateral lunge is probably
00:33 - 00:37better as an adductor magnus stretch, and not thought of as a general adductor
00:37 - 00:43stretch. Our anterior adductors actually do hip flexion, and this exercise brings
00:43 - 00:47us into hip flexion, which would shorten those adductors. We'll talk about
00:47 - 00:52anterior adductor stretching in a follow-up video to this one. I'm going to
00:52 - 00:57have my friend Leanne come out. She's going to show this exercise and show how
00:57 - 01:01to progress this exercise a little bit. So the dynamic lateral lunge you
01:01 - 01:04have probably already seen in our resistance training videos. It's a great
01:04 - 01:10frontal plane, lower body exercise. I'm going to have Leanne go ahead and get into a nice kind of sumo
01:10 - 01:14position here, nice wide feet, and then she's going to do the lateral lunge
01:14 - 01:18that we've been doing in her resistance training program, or had previously done
01:18 - 01:23in a resistance training program. I'm going to have her sit behind one foot. Now, if she's
01:23 - 01:31taken the right distance, feet apart, she should line up foot, knee, and hip on this
01:31 - 01:36side. So this should be nice and aligned in the sagittal plane as she descends
01:36 - 01:41into the frontal plane here. Now, as I spoke of before, she's going into
01:41 - 01:46hip flexion. Her trunk is coming forward. So although on this side you might get
01:46 - 01:51some anterior adductor, your anterior adductors would have to be pretty tight. I
01:51 - 01:55find that this is a much better stretch for the adductor magnus, which if you
01:55 - 01:57remember your functional anatomy, your adductor magnus is on the
01:57 - 02:02posterior aspect of your inner thigh, and actually does hip extension. So if we
02:02 - 02:06bring ourselves into abduction and flexion, that muscle get stretched a
02:06 - 02:12whole lot. So let's have you descend this way now. You see here we have flexion
02:12 - 02:16an abduction, a lot more abduction on this side, and we actually have a little
02:16 - 02:20bit of abduction and a lot of flexion on the side. So we're getting different
02:20 - 02:26fibers of the adductor magnus being stretched on both sides. We can progress
02:26 - 02:33this in a couple of ways. Either we can add a reach, so I'm going to have you go
02:33 - 02:36ahead and we're going to go further into flexion and get a bigger
02:36 - 02:42stretch by having you reach your toe. So by increasing the amount of
02:42 - 02:48extensibility she needs I've obviously progressed this dynamic stretch, and, of
02:48 - 02:52course, we could also increase the tempo. So as she feels comfortable, she feels like
02:52 - 02:57she's loosening up, she can speed it up a little bit. And then, of course, I can take
02:57 - 03:04this one step further and she can reach for her heel. Good. Let's go ahead and
03:04 - 03:14keep speeding that up. Good, speed up. I do find that static lunges, static frontal
03:14 - 03:19plane lunges, work better as a dynamic stretch than our dynamic lunch series. I
03:19 - 03:23hope you enjoy this progression, enjoy this exercise, and I hope I've
03:23 - 03:25given you just a little food for thought on why this is probably a better
03:25 - 03:29adductor magnus dynamic stretch, than a general adductor stretch. I'll talk with
03:29 - 03:32you soon.

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