Quadruped Adductor Rockback
oec:quadruped-adductor-rockback
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Adductor Rockback, Adductor Rock Back, Half-Kneeling Adductor Rock, Adductor Rockbacks, Adductor Rock Backs
How to do it
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.
Movement
- 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
- Rounding or tucking the lumbar spine as the hips travel backward.
- Stop rocking back as soon as your pelvis begins to tuck under, and maintain a neutral arch in your lower back.
- Letting the edge of the extended foot roll off the floor.
- Firmly press the entire sole of the straight leg into the ground to target the adductor group effectively.
Safety
- 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.
Muscles
Joints
- Hip: Flexion, Extension
- Lumbar spine: Isometric stabilization
Details
- Movement
- Mobility drill, Stretch
- Modality
- Mobility, Flexibility
- Mechanics
- isolation
- Force
- not applicable
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions
- Load
- none
Sources
- wger: Adductor Rock Backs (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.