Exercise | 2 min | Sports Training, Injury Prevention & Management, Soccer
Sports Hernia and Adductor Strain Corrective Exercise: Quadruped Knee Lift
On hands and knees, place a small unweighted object between your knees. Inhale, then exhale and lift knees 1–2 inches off the ground, keeping back flat and core tight. Hold briefly before lowering. Be sure to squeeze your belly and adductors while you hold.
Rubie Gaudette
Assistant Head of Athletic Training
Reps: 3 sets × 10 reps, 2-3 sec hold