Adductor Rock-Back
Why it matters
The Adductor Rock-Back builds strength and size in your adductors. As an isolation movement, it targets those muscles directly to build size and balance.
How to do it
- Set your working hip in position with your torso stable.
- Start from a controlled position without momentum.
- Move the working leg through its range while keeping your torso still.
- Squeeze the working glute at the end of each rep.
- Lower the leg under control back to the start without resting.
Coaching cues
- Squeeze the working glute at the top of each rep for a beat.
- Keep your torso still and move only at the hip.
- Control the return rather than letting the leg drop.
- Squeeze your inner thighs together through the working range.
- Own the full range of every rep before you add reps or make it harder.
Watch out for
-
Twisting the torso to swing the leg higher.
Twisting fakes extra range and takes the work off the working hip.
Instead Keep your hips and torso square and move only at the working hip.
-
Rushing reps and losing the glute contraction.
Without a squeeze at the top your glutes do far less of the work.
Instead Slow down and pause to feel the working glute at the top.
-
Arching the lower back to gain more range.
The extra range comes from your spine, not the target muscle, so it adds little.
Instead Keep your lower back flat and move only as far as the hip allows.
The detail
- Tempo
- Move with control and pause at peak contraction.
- Breathing
- Exhale as you contract, breathe in as you return.
- Range of motion
- Work through the range where you feel the glute working, without your back compensating. Take the adductors through its full working range each rep.
- If you are new to it
- Use no load or a light band until you feel the glute working.
- Once it is easy
- Add a pause and a band for constant tension through the range.