Beginner
Quadruped Rocking
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Quadruped Rocking is a bodyweight exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Exercise Instructions
-
Step 1
Get on all fours with your knees bent at a 90-degree angle. Keep your back straight so that your body forms a line from head to hips. Keep your hands on the floor. This is your starting position. -
Step 2
Keeping your hands on the floor and your back straight, drive your hips and torso back. When your buttocks are slightly above your heels, stop and slowly return to the starting position.
Muscle Groups
Quadruped Rocking targets Glutes, Hamstrings, Hips, Lower Body, Spinal Erectors as seen below.
Exercise Tips
- Don't strain your neck. Keep your chin tucked in, neck neutral.
- Don't use too much of your upper body. Let your hips swing.
Plank With Leg Lift
Intermediate
Reverse Leg Raise
Beginner
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.