Adductor Rockback

Body region

• Legs

Muscles

Main

• Adductor Longus
• Adductor Brevis
• Adductor Magnus
• Gracilis

Helps

• Pectineus

Holds

• Erector Spinae
• Transversus Abdominis
• Gluteus Maximus

Technique

1. From all fours, extend one leg sideways, knee straight and sole of the foot on the floor.
2. Keep the spine neutral and sit the hips back toward the heel of the bent leg until you feel a stretch in the inner thigh.
3. Rock forward again to the start; repeat, then switch legs.

Cues

• Move slowly and stop at a comfortable stretch.
• Keep the back flat.

Common mistakes

• Rounding the back as you rock.
• Forcing the range with a sharp pain in the groin.

Alternatives

• Adductor Slide
• Side-Lying Hip Adduction