Half-Kneeling Adductor Dips
Half-Kneeling Adductor Dips is a unilateral mobility exercise training the hip, knee, and ankle across the sagittal and frontal planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal
- Equipment
- Bodyweight
- Primary joints
- Hip · Knee · Ankle
Demo video
01
How to perform it
- 1Back leg is in a straight line with hip.
- 2Open up front leg as far as you can without compensating.
- 3Keeping heel down, drive knee over toes.
- 4Control the way back.
02
Training profile
Fascial lines
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.