Single-Leg Back & Hip Adductor Rock
The Single-Leg Back & Hip Adductor Rock mainly works the hip adductors (inner thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Back & Hip Adductor Rock Muscles Worked
Primary
Hip Adductors
Secondary
Slim Inner Thigh (gracilis); Glutes (gluteus maximus)
How to do the Single-Leg Back & Hip Adductor Rock
Setup
Begin in a quadruped position on your hands and knees.
Extend one leg straight out to the side, keeping your foot flat on the floor and toes pointing forward.
Movement
From this position, slowly rock your hips backward toward your heels.
Keep your extended leg straight and your spine neutral throughout the movement.
Focus on feeling a deep stretch in the inner thigh (adductor) of your extended leg.
Rock forward until your shoulders are over your wrists, then repeat the rocking motion.
Single-Leg Back & Hip Adductor Rock FAQs
What muscles does the Single-Leg Back & Hip Adductor Rock work?
The Single-Leg Back & Hip Adductor Rock mainly works the hip adductors (inner thighs), with help from the glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Single-Leg Back & Hip Adductor Rock?
None. The Single-Leg Back & Hip Adductor Rock is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Back & Hip Adductor Rock go on?
It belongs on leg day in a push/pull/legs routine.
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