{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Adductor Rockback",
      "kind": "common"
    },
    {
      "text": "Adductor Rock Back",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Adductor Rock",
      "kind": "common"
    },
    {
      "text": "Adductor Rockbacks",
      "kind": "common"
    },
    {
      "text": "Adductor Rock Backs",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "adductors",
        "role": "stretched"
      },
      {
        "muscle": "hamstrings",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility"
    ],
    "movement_patterns": [
      "mobility-drill",
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2614"
  },
  "id": "oec:quadruped-adductor-rockback",
  "instructions": {
    "setup": [
      "Begin on hands and knees with your wrists directly beneath your shoulders and knees under your hips.",
      "Extend one leg straight out to the side perpendicular to your torso, keeping the knee locked and your entire foot flat on the floor with toes pointing forward.",
      "Maintain a flat, neutral spine and engage your core."
    ],
    "steps": [
      "Slowly shift your hips straight backward toward the heel of your kneeling leg while keeping your hands planted.",
      "Rock back as far as you can while maintaining a neutral spine and feeling a deep stretch along the inner thigh of the straight leg.",
      "Pause for a brief moment in the end range, then smoothly pull your hips forward to return to the starting quadruped position.",
      "Complete the prescribed repetitions, then switch legs and repeat."
    ],
    "breathing": "Inhale as you sit your hips back into the stretch, and exhale as you return to the starting position.",
    "cues": [
      "Keep your outstretched foot flat on the floor.",
      "Hinge at the hips without rounding your lower back.",
      "Only rock as deep as your neutral spine allows."
    ],
    "common_faults": [
      {
        "fault": "Rounding or tucking the lumbar spine as the hips travel backward.",
        "correction": "Stop rocking back as soon as your pelvis begins to tuck under, and maintain a neutral arch in your lower back."
      },
      {
        "fault": "Letting the edge of the extended foot roll off the floor.",
        "correction": "Firmly press the entire sole of the straight leg into the ground to target the adductor group effectively."
      }
    ],
    "safety": {
      "precautions": [
        "Use an exercise mat or pad under the kneeling knee if the floor causes discomfort.",
        "Avoid aggressive bouncing; move with controlled, smooth rhythm into and out of the stretch."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Quadruped Adductor Rockback",
  "previous_ids": [
    "oec:adductor-rock-backs"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Adductor Rock Backs",
        "url": "https://wger.de/en/exercise/2614/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "position": "quadruped"
  },
  "status": "active",
  "summary": "A dynamic hip mobility drill performed on all fours with one leg extended out to the side to actively stretch the adductors and improve hip flexion depth."
}