Quadruped Rock Back

QUADRUPED ROCK BACK

This is a groin and inner thigh mobility exercise used to target the hip adductors. Start in a quadruped position with your knees wider than shoulder distance apart. Use your hands to support your upper body and rock your pelvis back to sit onto your heels. Be sure to be on a padded surface in order to protect your knees.

Muscles Involved:

• Pectineus

• Adductor Magnus

• Adductor Longus

• Adductor Brevis

• Gracilis

Related Conditions:

• Groin strain

• Hip adductor strain

• Femoral triangle entrapment

• Pulled groin

Exercise videos