Peak Health

Adductor Rock Back

Adductors · Hip flexors · Glutes · Bodyweight

Adductor Rock Back

How to do it

  1. Kneel on one knee and extend the other leg straight out to the side, toes pointing forward, with the inner thigh facing the floor.
  2. Place both hands on the floor in front of you and keep the spine long.
  3. Sit the hips back toward the kneeling heel to load the inner thigh of the extended leg.
  4. Rock forward again, keeping the hips low and the extended knee soft.
  5. Move slowly for the set reps, then switch sides. This is a rocking drill, not a static frog hold.
Primary muscle
Adductors
Secondary muscles
Hip flexors · Glutes
Equipment
Bodyweight
Sides
One side at a time

Watch it performed (opens in a new tab)