Adductor Rock-Back
From hands and knees with one leg extended out to the side, the hips rock back to stretch the inner thigh of the straight leg.
Primary muscles
- Adductors
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Sets
- 1–2
- Reps
- 8–12 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
On hands and knees with one leg straight out to the side, foot flat and toes pointing forward.
Keep your spine neutral and hands under your shoulders.
Push your hips back toward the heel of the bent leg.
Stop when you feel a stretch along the inner thigh of the straight leg.
Return to the start and repeat, then switch sides.
Breathing: Exhale as you rock back and inhale as you return.
Coaching tips
Flat back
Straight leg in line with the hip
Push the hips back, not down
Common mistakes
Rounding the lower back
Turning the straight-leg foot up
Forcing past a mild stretch
Safety notes
Pad the kneeling knee and keep the stretch mild to moderate.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.