Adductor Rock Back
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Adductors
Secondary muscle groups
Hip External Rotators, Gluteus Medius
Movement pattern
Hip Abduction Mobilisation
Training goal
Mobility
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby
Overview
Purpose. Improve adductor length and hip abduction range for wide-stance positions.
How it fits the system. A beginner-level hip abduction mobilisation entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Adductors
Secondary muscles
Hip External Rotators, Gluteus Medius
Movement pattern
Hip Abduction Mobilisation
Equipment
Mat
Difficulty
Beginner
How to Perform
- Start on hands and knees with a neutral spine.
- Extend one leg out to the side with the foot flat and the knee straight.
- Keep the trunk braced and the back flat.
- Rock the hips back towards the heel of the supporting leg.
- Stop when the lower back starts to round, then return forward.
- Complete the reps, then change sides.
Coaching Cues
- Keep the back flat, stop before it rounds.
- Move slowly and control the return.
- Keep the extended foot flat.
Common Mistakes
- Rocking back so far that the back rounds.
- Rushing the repetitions.
- Letting the extended knee bend.
Progressions & Regressions
Progressions
Increase range or add a hold at the end position.
Regressions
Reduce the range and narrow the leg position.
When to Use It
When to use
In warm-ups before squatting, lunging or wide-stance work.
When not to use
With acute groin strain symptoms.
Programming
2 sets of 8 to 10 slow reps per side.
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