Adductor rock-back

Slowly move the pelvis back toward the kneeling heel. Keep the spine long and the side foot still.

Movement guide

DemandEasy

Equipment requiredFloor space

Muscle focusAdductors

A detailed 3D demonstration is available for this exact variation.Open 3D lesson

Detailed 3D lesson · technical checks completed. Clinical review is pending.

Begin on hands and knees. Extend one leg out to the side, keeping that knee nearly straight and the foot supported.
Slowly move the pelvis back toward the kneeling heel. Keep the spine long and the side foot still.
Bring the hips forward to the starting position. Keep the return as slow as the rock-back.

The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.

Stop with groin pain, knee discomfort, tingling, or a sharp pulling sensation.

Other ways to adjust the movement

Easier. Use a shallower rock-back. Bring the side leg closer and pad the kneeling knee if needed.

These are written modification notes, not separate verified demonstrations.

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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