Quadruped Adductor Rockback

Quadruped Adductor Rockback is a mobility - hip adductors exercise involving Adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Adductors
Secondary muscles: Gluteus maximus
Exercise type: Mobility - hip adductors

Exercise technique

Setup
Place your hands beneath your shoulders and one knee beneath your hip.
Side leg
Extend the other leg sideways and place its foot on the floor.
Foot angle
Set the side foot at a comfortable angle aligned with its knee.
Spine
Lengthen your body from head to tailbone.
Rock back
Slowly shift your hips backward toward the supporting knee.
Stretch
Pause briefly at a stretch in the inner thigh of the extended leg.
Return
Bring your hips forward again and switch sides after controlled repetitions.

Key technique points

Gently extend the side knee.
Rock back without rounding your lower back.
Keep both hips parallel to the floor.
Keep your hands fixed on the floor.
Align the foot direction with the knee.
Keep the inner-thigh stretch within a comfortable range.

Common mistakes

Rounding the lower back

Do not bend your spine to move farther backward after hip movement has ended.

Rotating the pelvis

Do not turn your hips toward the extended leg.

Locking the knee backward

Do not apply excessive joint pressure while keeping the side leg straight.

Forcing foot placement

Do not impose a foot direction that does not suit the hip angle.

Moving the hands backward

Do not change the support base on every repetition and make the rocking path inconsistent.

Sitting back quickly

Do not drop onto your heel and suddenly load the inner thigh.

Frequently asked questions