# Quadruped Rock Back

URL: https://heatsy.app/ex/quadruped-rock-back

Also known as: Rock Back Stretch, Quadruped Rocking

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](https://heatsy.app/ex/adductor-rockback)
- [Deep Squat Hold](https://heatsy.app/ex/deep-squat-hold)