Quadruped Rockback

Hip Flexors, Lats, Upper BackBodyweight

Gentle quadruped movement to mobilize hips, spine, and thoracic region while gently lengthening the lats and hip flexors.

How to do it

1Get on all fours with wrists under shoulders and knees under hips.

2Maintain a neutral spine and lightly draw in your belly.

3Slowly shift your hips back toward your heels while keeping your back flat.

4Lower as far as your mobility allows without rounding your lower back.

5Smoothly return to the start position by driving through your hips.

Common mistakes

Rounding your lower back at the bottom, taking tension off the hips and stressing your spine.

Arching your lower back as you push back forward to the start position.

Cranking your head up, putting unnecessary strain on your neck.

Breathing

Take a relaxed inhale at the start, then exhale as you shift your hips back.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.