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Adductor Rockback
- 1 - Start on your hands and knees in a quadruped position with your hands under your shoulders and one knee under your hip.
- 2 - Extend the other leg straight out to the side with the foot flat on the floor or the heel down and toes pointing forward.
- 3 - Keep your spine neutral, brace your core lightly, and maintain even pressure through your hands.
- 4 - Slowly shift your hips backward toward your heel until you feel a stretch through the inner thigh of the extended leg.
- 5 - Pause briefly at the end range without rounding your lower back or forcing the stretch.
- 6 - Return your hips forward to the starting position in a controlled manner.
- 7 - Repeat for the desired number of repetitions, then switch sides.
