Half Kneeling Hip Rock with Adductor Reach
The Half Kneeling Hip Rock with Adductor Reach mainly works the hip adductors (inner thighs), with help from the core, lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Kneeling Hip Rock with Adductor Reach Muscles Worked
Primary
Hip Adductors
Secondary
Obliques; Spinal Erectors (erector spinae); Glutes (gluteus maximus)
How to do the Half Kneeling Hip Rock with Adductor Reach
Setup
Start in a half-kneeling position with one knee on the ground and the other foot planted flat on the floor to your side, legs forming a 90-degree angle. Keep your spine neutral.
Movement
Rockback: Gently shift your hips backward, pushing them toward your rear heel. You should feel a stretch in the inner thigh of the extended leg.
Reach & Rotate: From the rockback position, reach your arm toward the floor on the side of the extended leg. In one fluid motion, rotate your torso and reach the same arm up toward the ceiling, following your hand with your gaze.
Return: Slowly untwist, bringing your hand back down, and return the hips to the starting upright half-kneeling position.
Key Tips
Keep the foot of the extended leg flat on the ground throughout.
Focus on deep, controlled breathing during the rotation.
Move slowly to emphasize hip mobility and spinal control.
Half Kneeling Hip Rock with Adductor Reach FAQs
What muscles does the Half Kneeling Hip Rock with Adductor Reach work?
The Half Kneeling Hip Rock with Adductor Reach mainly works the hip adductors (inner thighs), with help from the core, lower back and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Half Kneeling Hip Rock with Adductor Reach?
None. The Half Kneeling Hip Rock with Adductor Reach is a bodyweight exercise, so you can do it anywhere.
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