Kneeling Warrior II Hip Opener with Foot Roll

Primary Targets:
• Adductors
• Hip external rotators
• Inner hamstrings

Classification:
👉 Hip opening + straddle patterning (upright, rotational)

Starting Position

• Start in a kneeling Warrior II–style stance:
 – Back knee down
 – Front knee bent
 – Front foot planted in front of you
• Torso upright and stacked over the back knee
• One hand on hip, one on the front thigh

Execution

  1. Keep hips mostly centered.

  2. Slowly open the hip outward by rotating the thigh.

  3. As you rotate, roll the foot from inside edge → to outside edge.

  4. Let the inner thigh lengthen as the knee opens.

  5. Stay tall through the torso.

  6. Return to neutral and repeat.

Motion comes from hip rotation + adductor opening, not from moving your pelvis sideways.

Volume

• 8–12 slow reps per side
• 1–2 sets

Optional PNF Add-On

At your deepest open position:

  1. Gently try to drag the front foot inward (as if closing the knee).

  2. Hold 6–8 sec at ~30–40% effort.

  3. Relax → open the hip a little more.

Repeat 1–2 rounds.

Why This Fits

In your pancake / straddle training, this drill:

✔ Opens adductors without loading the spine
✔ Teaches rotational control
✔ Preps you for Frog, Horse, Cossacks, Pancake folds

It belongs in your prep block before heavy adductor / pancake work.

Kneeling Lateral Rock (Warrior II Pattern on Knees)