Adductor Rockback primarily works the adductors and hips. It is categorized as a push movement and uses Dumbbell.
- Primary muscles
- adductors and hips
- Equipment
- Dumbbell
- Movement pattern
- push
- Catalog difficulty
- 2 of 5
How to do Adductor Rockback
- Hands and knees, one leg extended to the side
- Rock hips back while keeping the straight leg long
- Feel inner thigh — small range is fine
Common mistakes
- Forcing depth — mobility, not strain
Muscles worked
The primary catalog target is adductors, with hips also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Lateral Lunge · Adductor (Machine) · Copenhagen Side Plank · Standing Cable Hip Adduction
Put Adductor Rockback into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.