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Dynamic Adductor Magnus Stretch Lateral Lunge Series

The Dynamic Adductor Magnus Stretch Lateral Lunge Series is an excellent dynamic stretching routine that targets the adductor magnus, a large and powerful muscle stretching along the inner thigh. When performed correctly and regularly, this series can help to improve your flexibility and range of motion in the hip joints and increase your overall athletic performance. It incorporates dynamic movements such as lateral lunges, leg swings, and both active and passive stretches and stretches together different muscles in a sequence, allowing you to

Transcript

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