Quadruped Rocking

Core, HipsBodyweight

A gentle mobility drill that opens up the hips and primes the core, perfect for warm-ups and movement prep.

How to do it

1Get on all fours with your hands directly under your shoulders and knees under your hips.

2Maintain a neutral spine and lightly brace your abdominal muscles.

3Smoothly rock your hips back toward your heels, keeping your back flat.

4Return to the starting position, shifting slightly forward.

Common mistakes

Rounding your lower back as you rock back, losing the hip mobilization benefit.

Cranking your head up or letting it drop, straining your neck.

Moving too fast, losing control over pelvic and spinal alignment.

Breathing

Inhale as you rock your hips back; exhale as you return forward.

Make it harder or easier

To scale down, reduce your range of motion.

To make it harder, widen your knees or hover them two inches off the floor.

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.