Adductor Rockbacks | Hip & Groin Mobility Exercise (How & When to Use It)

29 Jan 2026 · 1 min

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In this instructional video, Dr. Jessie Duppler of Chain Reaction Physical Therapy introduces the adductor rockbacks exercise, a hip mobility stretch aimed at relieving groin, hip, and low‑back pain. She explains how to perform the movement: place one leg straight, keep the torso upright, hinge the hips back and forward while maintaining a neutral spine, feeling a stretch in the inner thigh (the adductor). Dr. Duppler emphasizes proper form—no rounding or arching of the back—to ensure the hip rolls correctly in the socket. She recommends performing two rounds of fifteen repetitions and encourages viewers to try the exercise and assess how it feels. The video concludes with a call‑to‑action to visit her YouTube channel for more movement guidance.

Chapters

Do you experience groin or hip pain when you're running or riding? Here's a great stretch for some hip mobility to help with any of those symptoms. These are called adductor rock backs. So what you're going to do is you're going to put one leg out nice and straight, and keeping your back straight, you're going to sit your hips straight back and then forward. You should feel a stretch through the inner thigh on this side. That's stretching our adductor, and you're just going to go back And forth. If you watch from the side, you'll notice my back stays nice and straight. We're not rounding and we're not arching the back. The goal is to make sure that we really get the hip to roll in the socket while we lengthen that adductor. Like I said, this can be really helpful for any sort of groin pain, hip pain, even low back pain. So give this a try. I usually recommend somewhere around 2 rounds of 15. Give it a try and see how it feels. I'm Dr. Jessie Duppler with Chain Reaction Physical Therapy. Check out my YouTube for more videos on how to move fearlessly.