Adductor Rocking

Adductors, HipsBodyweight

Dynamic adductor stretch and hip mobilization. Great as a gentle warmup to open up the hips and improve lower-body mobility.

How to do it

1Start on all fours with hands under shoulders and knees under hips.

2Extend one leg straight out to the side and place your foot flat on the floor.

3Keep your back flat and slowly rock your hips back toward the heel of your supporting leg.

4Feel the stretch through your inner thigh, then smoothly return to the start.

5Complete your reps on one side, then switch legs.

Common mistakes

Rounding your lower back as you rock back, compromising spine alignment.

Letting the foot of your extended leg lift off the floor, reducing the adductor stretch.

Moving too fast or bouncing instead of maintaining control.

Breathing

Inhale as you shift forward, exhale as you rock your hips back.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.