Joint angles · start → finish
- Torso
- 54.0° → 60.0°
- Hip
- 74.0° → 96.0°
- Knee
- 106.0° → 116.0°
- Shoulder
- 66.0° → 70.0°
- Elbow
- 18.0° → 20.0°
- Neck
- 8.0° → 8.0°
Mobility
Adductor Rock-Back
3 × 10 slow rocks/side on all fours, one leg out to the side.
Equipment
- Mat
Muscle groups worked
- Adductors
- Hip flexors
What it buys you
Opens the inner thigh gently. The best first mobility drill if wide positions currently pinch.
Capacity trained
Mobility. Hip, adductor and thoracic range. Determines which positions are available and comfortable.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 37 kcal | 75 kcal | 112 kcal | 168 kcal |
| Female reference · 68 kg | 31 kcal | 62 kcal | 93 kcal | 139 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 51
It serves Side-Lying, Supine Base, Seated and Seated Astride. Every position in those families is listed below, hardest first.
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- Seated AstrideAstride Rocking Tempo7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Seated AstrideAstride Back Lean7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Seated AstrideAstride Upright7.0
- Seated AstrideAstride Kneeling Base6.6
- SeatedSeated Hands-Back Bridge6.0
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- Supine BaseSupine Bridge Assist5.3
- Supine BaseSupine Legs on Shoulders5.2
- SeatedSeated Edge Facing5.2
- Supine BaseSupine Legs Extended Overhead5.1
- Supine BaseSupine Hips Elevated5.0
- Supine BaseSupine Deep Hip Flexion5.0
- Supine BaseSupine Edge of Surface4.9
- Supine BaseSupine Half Twist4.9
- Supine BaseSupine Single Leg Raised4.8
- Supine BaseSupine Knees Drawn4.7
- Supine BaseSupine Wide Abduction4.7
- Supine BaseSupine Ankles Crossed4.6
- Supine BaseSupine Lumbar Wedge4.6
- Side-LyingSide-Lying Top Leg Raised4.5
- Side-LyingSide-Lying Half Twist4.5
- Side-LyingSide-Lying Edge4.5
- Supine BaseSupine Neutral4.4
- Side-LyingSide-Lying Scissor4.4
- Side-LyingSide-Lying Extended4.4
- Side-LyingSide-Lying Hip Stack4.4
- Side-LyingSide-Lying Knee Draw4.3
- Side-LyingSide-Lying Top Leg Forward4.3
- Side-LyingSide-Lying Facing4.2
- Side-LyingSide-Lying Pillow Wedge4.1
- Side-LyingSide-Lying Nested4.0
- Side-LyingSide-Lying Head Supported4.0
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.