Half Kneeling Adductor Rock
The Half Kneeling Adductor Rock mainly works the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Kneeling Adductor Rock Muscles Worked
Primary
Hip Adductors
How to do the Half Kneeling Adductor Rock
Setup
Begin in an all-fours (quadruped) position on the mat.
Extend one leg straight out to the side, maintaining a straight knee and placing the foot flat on the floor.
The hands should be positioned directly under the shoulders for a stable base.
Movement
Inhale and slowly shift your hips backward, moving toward the heel of the kneeling leg.
As you rock back, you should feel a deep stretch along the inner thigh of the extended leg.
Pause briefly at the point of maximum comfortable tension.
Exhale and return to the starting position by pushing your hips forward.
Keep your back flat throughout the movement, avoiding excessive arching or rounding of the spine.
Tips
Ensure the extended foot is pointing straight forward or slightly outward for optimal stretch.
Move slowly to maintain control and emphasize the mobility benefits.
Half Kneeling Adductor Rock FAQs
What muscles does the Half Kneeling Adductor Rock work?
The Half Kneeling Adductor Rock mainly works the hip adductors (inner thighs). The main muscles are the hip adductors.
What equipment do you need for the Half Kneeling Adductor Rock?
None. The Half Kneeling Adductor Rock is a bodyweight exercise, so you can do it anywhere.
What workout day should the Half Kneeling Adductor Rock go on?
It belongs on leg day in a push/pull/legs routine.
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