Adiletix - Adductor Rockback - Step-by-Step Guide

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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.

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