Groin Rock Back

HipHip Flexibility
Written By David Song

GROIN ROCK BACK / ADDUCTOR ROCK BACK

This is a hip mobility exercise that targets the muscles of the inner thigh. Start in a modified quadruped position with the outstretched leg being the target leg. You may support your upper body with your hands or elbows. Put the straight leg in a position where a light stretch can be felt at the starting position. Slowly rock the hips back to increase the stretch felt in the groin and inner thigh muscles. You may hold this position for 5-10 seconds and then slowly return to the starting position.

Muscles Involved:

  • Hip Adductors

    • Adductor Magnus

    • Adductor Longus

    • Adductor Brevis

  • Pectineus

  • Gracilis

Related Conditions:

  • Groin Strain

  • Hip Adductor Strain

  • Pes Anserine Bursitis

  • Knocked Knees / Genu Valgum

Related Exercises

Featured
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Reverse Pigeon Lift Off
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Reverse Pigeon Lift Off
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Incline Reverse Pigeon
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Incline Reverse Pigeon
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Assisted Butterfly Stretch
hip abduction, Hip Adductor, Hip Adductor Stretch, Hip Stretch, Hip, Hip Flexibility, Adductor Brevis, Adductor Hallucis, Adductor Longus, Adductor Magnus, Hip Adductors
Assisted Butterfly Stretch
hip abduction, Hip Adductor, Hip Adductor Stretch, Hip Stretch, Hip, Hip Flexibility, Adductor Brevis, Adductor Hallucis, Adductor Longus, Adductor Magnus, Hip Adductors
hip abduction, Hip Adductor, Hip Adductor Stretch, Hip Stretch, Hip, Hip Flexibility, Adductor Brevis, Adductor Hallucis, Adductor Longus, Adductor Magnus, Hip Adductors
Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Squeeze Crunch
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Adductor Squeeze Crunch
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Roman Chair Hip Adduction
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus, Knee Strengthening, Hip Strengthening
Roman Chair Hip Adduction
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus, Knee Strengthening, Hip Strengthening
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus, Knee Strengthening, Hip Strengthening
Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Adductor Squeeze Multisegmental Rotation
Hip, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Stability, Low Back, Lumbar Stability, Lumbar Rotation, Lumbar rotators, Pectineus, Gracilis
Adductor Squeeze Multisegmental Rotation
Hip, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Stability, Low Back, Lumbar Stability, Lumbar Rotation, Lumbar rotators, Pectineus, Gracilis
Hip, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Stability, Low Back, Lumbar Stability, Lumbar Rotation, Lumbar rotators, Pectineus, Gracilis
Adductor Squeeze Hamstring Bridge
hamstring, Hamstring Strengthening, Hamstrings, Hip Extensor, Hip Extension, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Stability, Knee Stability, Knee, Hip
Adductor Squeeze Hamstring Bridge
hamstring, Hamstring Strengthening, Hamstrings, Hip Extensor, Hip Extension, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Stability, Knee Stability, Knee, Hip
hamstring, Hamstring Strengthening, Hamstrings, Hip Extensor, Hip Extension, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Stability, Knee Stability, Knee, Hip
David Song
Previous

Adductor Squeeze Bridge
Next

Seal Row