Kneeling Lateral Rock (Warrior II Pattern on Knees)

Primary Targets:
• Adductors
• Hips
• Pelvic control

Classification:
👉 Lateral shift + straddle patterning

Starting Position

• Start in a wide kneeling stance.
• Knees spread apart, shins angled out.
• Torso upright and tall.
• Hands on hips or reaching out to the sides (Warrior II arms).

Execution

  1. Shift your weight toward one knee.

  2. Keep hips low and centered over the knees.

  3. Let the opposite inner thigh lengthen.

  4. Stay tall through the chest.

  5. Shift smoothly to the other side.

You’re rocking side-to-side, not back.

Volume

• 10–16 slow rocks total
• 1–2 sets

Optional PNF Add-On

At your end-range on each side:

  1. Gently try to imagine dragging both legs together.

  2. Hold 6–8 sec.

  3. Relax → glide a little farther.

Repeat 1–2 rounds.

Why It Helps Your Pancake

✔ Opens inner thighs dynamically
✔ Improves lateral hip control
✔ Preps you for Cossacks, Frog, and Pancake

Kneeling Warrior II Hip Opener with Foot Roll

Tabletop Cat–Cow with Leg Out