07/20/2026
✨Mobility Monday series ✨
Hip mobility—the ability of your hip joint to move freely through its full range of motion—is essential because it prevents the lower back, knees, and ankles from overcompensating during movement. Without it, you are at a much higher risk for chronic pain and injury.
💥Quadruped Rock backs:
The first drill is a quadruped rockback. The most basic of the three. This helps loosen up the adductors (Inner Thigh) and hip joint into flexion. Doing these barefoot helps to get more dorsiflexion and great toe extension.
💥Adductor Quadruped Rockbacks:
The adductor quadruped rockback is a variation of the rockback that involves straightening out one hip. This takes away a little bit of the hip flexion benefit, but enhances the effect on the adductors.
💥Active Frog stretch:
In my opinion the most intense of the 3. Intensifies the stretch on the adductors (Inner thigh) even more.
🔨Set up:
Set up on hands and knees. Shoulders stacked over wrists and hips stacked over knees. Back should be straight with core engaged. Knees slightly wider than shoulder width. When we rock we rock through the hips, sending them back towards the heels.
Adductor rock back we are doing it with one leg straighten out to the side.
Frog stretch we want to widen those knees are far as you comfortably can. Also, come down to the forearms. Feet should be turned out to keep ankle bone in line with knees. Trying to keep the inside of the ankle on the ground.
