Quadruped Rock Back

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Adductor Magnus

Helps

• Biceps Femoris

Holds

• Erector Spinae
• Transversus Abdominis

Technique

1. Start on hands and knees with hands under the shoulders and knees under the hips.
2. Keep the spine neutral and sit the hips back toward the heels.
3. Pause at the end of the range, then rock forward to the start.

Cues

• Keep the spine long.
• Breathe slowly in the deep position.

Common mistakes

• Rounding the back.
• Pushing deeper through knee pain.

Alternatives

• Adductor Rockback
• Deep Squat Hold