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Exercise handout — move better, feel better.
Adductor Rock-Back
Inner thigh and hip hinge mobility exercise performed in quadruped position with one leg extended.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 sec back / 2 sec forward
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Extend one leg straight out to the side
- Keep extended leg knee straight, foot flat or toes pointed
Step 1 of 4
Keeping back flat, rock hips back toward heel of bent leg
Step 2 of 4
Feel stretch in inner thigh of extended leg
Step 3 of 4
Rock forward to starting position
Step 4 of 4
Repeat smoothly
Breathing
- Exhale as you rock back
- Inhale as you return forward
Form Cues
- Keep spine neutral throughout
- Lead with hips, not shoulders
- Extended leg stays straight
- Move within comfortable range
Common Mistakes to Avoid
- Rounding the back
- Bending the extended leg
- Rushing the movement
- Going too deep too fast
Safety Information
Avoid if groin pain is present. Reduce range if inner thigh discomfort.
Progressions
Increase range, add holds at end position
Regressions
Reduce depth of rock-back
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.