Kneeling rock-back
Also called adductor rock, wide-knee rock
- Works
- Inner thigh · adductors
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Kneel on all fours. Straighten one leg out to the side, foot flat.
Steps
- Keep your back flat.
- Rock your hips back toward your heel.
- Stop when you feel a stretch in the inner thigh of the straight leg.
- Rock forward again. Do all reps, then change legs.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the inner thigh of the straight leg.
Common mistakes
- Rounding the back.
- Rocking fast.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.