Kneeling Hip Adductor Arm-Cross
The Kneeling Hip Adductor Arm-Cross mainly works the hip adductors (inner thighs), with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Hip Adductor Arm-Cross Muscles Worked
Primary
Hip Adductors
Secondary
Spinal Erectors (erector spinae); Obliques
How to do the Kneeling Hip Adductor Arm-Cross
Setup
Begin in a half-kneeling position with one knee on the ground and the other foot placed flat on the floor in front, forming a square.
Extend the leg that was in front out to the side, keeping the foot flat on the floor while maintaining a straight leg.
Movement
Place the hand on the same side as the extended leg onto the floor for support.
Reach the opposite arm toward the ceiling while simultaneously rotating your torso and looking toward the extended hand.
Hold this position briefly, feeling a stretch in the inner thigh of the extended leg and the mid-back (thoracic spine).
Return to the starting position with control.
Complete all repetitions on one side before switching to the other side.
Kneeling Hip Adductor Arm-Cross FAQs
What muscles does the Kneeling Hip Adductor Arm-Cross work?
The Kneeling Hip Adductor Arm-Cross mainly works the hip adductors (inner thighs), with help from the lower back and core. The main muscles are the hip adductors.
What equipment do you need for the Kneeling Hip Adductor Arm-Cross?
None. The Kneeling Hip Adductor Arm-Cross is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Hip Adductor Arm-Cross go on?
It belongs on leg day in a push/pull/legs routine.
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