Hip Adductor Rock Back

HIP ADDUCTOR ROCK BACK

The hip adductor rock back exercise is used to stretch 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

• Medial compartment of hamstrings

  • semitendinosus

  • semimembranosus

Related Conditions:

• Groin Strain

• Hip Adductor Strain

• Pes Anserine Bursitis

• Knocked Knees / Genu Valgum

• hip adductor tendinitis / tendinopathy

• femoral nerve entrapment

Exercise videos