Gracilis / Distal Adductor Magnus

Setup:

Back against the wall.

The heel of the foot to be stretched touching the wall with toes pointing forward. (Not as shown in picture 1).

Front door as far forward and to the side

Movement: Keep pelvis even.

Tip: Muscle stretch typically felt at or just above the back of the knee up to the middle of the inner thigh.

Substitutions: Back knee bends, pelvis drops.

The front knee moves in front of the ankle fatiguing the front quad muscle.

Fast/Phasic Exercise:

Maintenance Program:

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