How to do Adductor Rocks
On the floorFlowing movementBoth sidesBeginner
Adductor Rocks is a on the floor flowing stretch for your groin and hips. Do it on one side, then switch.
Step by step
- 1Start on your hands and knees.
- 2Then stretch your right leg straight out to the side, with your foot flat on the floor.
What you should feel
Feel the inside of your right thigh open.
Form tips
- Back stays flat as you rock. Right foot stays grounded. Feel the right inner thigh lengthen.
- Let your breath set the pace.
- Keep your back long and easy.
Make it easier
If your knees are sensitive, fold a towel under the kneeling knee.
Coming out of it
Rock forward… bring your knee in… and rest on hands and knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Adductor Rocks with a coach
In BendEase, a voice coach talks you into Adductor Rocks, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your groin and hips.
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