Single Leg Rock Back

Single Leg Rock back

The single leg rock back is a valuable exercise that stretches the adductors (groin muscles) and posterior chain while emphasizing unilateral coordination. Athletes and fitness enthusiasts benefit greatly from this movement, as it promotes hip mobility and functional movement patterns crucial for sports and daily activities like squatting, hinging, and lifting.

By isolating each leg, the exercise corrects muscle imbalances and builds resilience in the lower body. The single leg rock back is a versatile addition to any training regimen, suitable for those seeking to enhance hip mobility and increase lower body flexibility while reducing injury risk. Incorporating this exercise into your routine will improve movement quality, athletic performance, and lower body balance.

Equipment Needed

Open floor or yoga mat

Instructions for the single leg rock back:

1. Start on all 4s
2. Reach one leg out to the side and place your foot flat on the ground
3. Keeping your spine neutral (flat) rock your hips back
4. Hold for the prescribed amount of time and return to the starting position
5. Switch sides

Common Error

Allowing your spine to round as you sink back onto your heel

Single leg rock back Progressions / Regressions:

If this is too challenging:

• N/A

If you want more of a challenge:

• N/A