Lower abdomen / groin exercise guide
Adductor rock-back
Rock hips backward. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Adductor rock-back demonstration
Suggested dose
6 each side
Target area
Inner thigh
How to do Adductor rock-back
- 1Start on hands and knees.
- 2Extend one leg to the side with foot down.
- 3Rock back gently, then return.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • adductors
- • hip flexors
- • inner thigh
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the inner thigh. It does not diagnose or treat every cause.
Common mistakes
- Twisting the pelvis
- Forcing a deep stretch
Make it easier
Keep the side knee bent.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the inner thigh. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.