Hips and adductors
Adductor Rock Back
The Adductor Rock Back is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: adductors 26%, gluteus maximus 19% and gluteus medius 16%.
How to do it
- Start on hands and knees on a mat.
- Extend one leg straight out to the side, foot flat and toes pointing forward.
- Keep a flat back and rock the hips back toward the heel of the bent leg until the inner thigh of the straight leg stretches.
- Pause for 2 seconds while breathing out, then rock forward to the start.
- Repeat slowly for 30 to 45 seconds, then switch legs.
Tips
- Keep the straight leg's foot flat on the floor.
- Rock back only as far as the back stays flat.
Common mistakes
- Rounding the lower back at the end of the rock.
- Letting the straight leg's foot roll onto its edge.
Muscles worked by the Adductor Rock Back
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rocking back into the adductors. Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Adductor Rock Back alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Adductor Rock Back work?
Mainly the adductors, gluteus maximus and gluteus medius. The hip flexors assist.
Is the Adductor Rock Back good for beginners?
Yes. The Adductor Rock Back is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Adductor Rock Back?
For example the Deep Squat Pry, Leg Swing (Side to Side) and 90/90 Hip Switch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.