Beginner exercise
Quadruped Adductor Rockback
Also called Adductor Rockback
Technique
How to perform Quadruped Adductor Rockback
- Start on hands and knees, then extend one leg out to the side with its knee straight and foot supported.
- Keep both hands planted and your chest facing the floor as you move your hips back toward the supporting heel.
- Stop at a comfortable inner-thigh stretch without rounding the lower back or rotating the chest, then move your hips forward again.
- Repeat the controlled rockback, then bring the extended leg in and change sides. This basic version has no added chest rotation or arm lift.
Programming relevance
Muscles involved
MuscleScoreRole