Adductor Rock-Back
Mobility · Gentle
Mobilise the inner thighs and hip sockets without loading the pelvic floor.
Set yourself up
- Begin on hands and knees.
- Extend one leg straight out to the side with the knee locked long, the foot flat on the floor and roughly in line with your other knee.
- Set the hands under the shoulders and lengthen the back.
Move step by step
- Slowly rock the hips back toward the heel of the bent leg.
- Pause briefly at the back position, then return.
- Repeat 10 times per side, slowly.
Breathing cue
Exhale on the rock back, inhale to return.
What to feel
- Inner thigh of the extended leg lengthens slowly.
- Hip socket of the bent leg moves freely back and forth.
- Pelvic floor stays soft: no bracing.
Common mistakes
- Rushing the movement.
- Letting the lower back round sharply: rounding lets you travel further but takes the stretch off the inner thigh.
- Extending the leg backwards instead of out to the side, which turns this into a lunge and stretches nothing.
- Bending the knee of the extended leg.
Stay within a comfortable range. Stop if the inner thigh strains.
Sources for this exercise
↗How to stretch your adductors with the adductor rock back, The Movement Fix↗Adductor Rock Back, The Prehab Guys↗Quadruped rock back, hip adductor stretch, Physitrack
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.