Adductor rock-backs
2-3 sets of 10 slow rock-backs per side on hands and knees, one leg out.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 6 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 2 rounds
- Equipment
- Floor space
How to do it
Kneel on hands and knees and stretch one leg straight out to the side, foot flat on the floor. Slowly push your hips back toward your heels until you feel a stretch in the inner thigh of the straight leg, then come forward again. Keep your back flat. Do 10 slow reps per side, 2-3 sets.
Who it’s for
Inner thighs, which take a beating from drop knees and wide stems and rarely get any attention. Six minutes on the floor.
Common mistakes
- Rounding the back. Flat back throughout. A rounded back moves the stretch away from the adductor.
- Going too far too fast. Push back until you feel a stretch, not until it hurts. Adductors strain easily.
- The extended foot rolling. Keep it flat on the floor with the toes pointing forward.
- Rushing the reps. Slow back, slow forward. Ten reps should take a minute.
How to progress
More range, then a third set. If the goal is drop knees specifically, pair it with the wall squat and butterfly stretch and give it a few weeks before you expect to notice anything.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.