Side Hip Deep Mobility Rock
The Side Hip Deep Mobility Rock mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side Hip Deep Mobility Rock Muscles Worked
Primary
Hip Adductors
Secondary
Hamstrings; Glutes (gluteus maximus)
How to do the Side Hip Deep Mobility Rock
Setup
Begin in a half-kneeling position, with one knee on the floor and the other leg extended to the side, foot flat on the floor.
Ensure your kneeling leg hip is aligned directly over your knee.
Keep your chest tall and your core engaged.
Execution
From the starting position, slowly push your hips backward towards your heel while keeping your extended leg straight and your heel firmly pressed into the ground.
Feel a deep stretch in the inner thigh (adductor) of your extended leg.
Hold this position for a moment to emphasize the stretch, then rock your hips forward to return to the starting upright position.
Maintain a straight back throughout the movement, avoiding excessive rounding of the spine.
Repeat for the desired number of controlled reps before switching to the other side.
Side Hip Deep Mobility Rock FAQs
What muscles does the Side Hip Deep Mobility Rock work?
The Side Hip Deep Mobility Rock mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Side Hip Deep Mobility Rock?
None. The Side Hip Deep Mobility Rock is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Hip Deep Mobility Rock go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.