Quadruped Rock Backs (How To, Muscles Worked, Benefits)

If you’re looking to improve your hip mobility, Quadruped Rock Backs are a great exercise to add to your routine. This simple movement involves getting down on all fours and gently rocking back and forth, activating your back, hips, and abs muscles.

In this guide, I’m going to teach you how to properly perform Quadruped Rock Backs. I’ll also share the movement’s benefits, muscles worked and provide a few alternatives as well.

How To Do Quadruped Rock Backs

Equipment Needed

  • None

Muscles Worked

  • Glutes (Maximus and Medius)
  • Hamstrings
  • Lower back (Erector Spinae)
  • Abdominals (Rectus Abdominis and Transverse Abdominis)
  • Shoulders (Deltoids and Rotator Cuff)

Step-by-Step Instructions

  • Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  • Engage your core and tuck your toes under.
  • Begin to rock back towards your heels by shifting your weight backward, pushing your hips towards your heels, and extending your arms out in front of you.
  • Continue to rock back until you feel a stretch in your hips and lower back, and then rock forward again to return to your starting position.
  • Repeat the movement until all reps are complete, moving slowly and with control.

Coaching Points

Focus on form and control. Don’t rush through the movement.

Inhale as you rock forward and exhale as you rock back. Using your breath can help you maintain a steady pace and stay focused on your movements.

Benefits of Quaruped Rock Backs

The rocking motion of the exercise helps to increase mobility in the hip joints, which can help to reduce stiffness and improve overall hip function.

Quadruped Rock Backs require no equipment and can be performed anywhere, making them a versatile and effective exercise for improving mobility.

Quadruped Rock Back Alternatives

If you need an alternative for Quadruped Rock Backs, here are a couple of exercises that you may be able to use as a substitute.

Glute Bridges

Glute Bridge

Glute Bridges are a great alternative to quadruped rock backs, as they also target the glutes and hamstrings while engaging the core and lower back.

Bridges can be performed in a variety of ways, from a simple Glute Bridge to a Single Leg Glute Bridge, making them a versatile exercise for building lower body strength.

Bird Dogs

Bird Dogs

Bird Dogs are a good alternative to Quadruped Rock Backs, as they also engage the core, lower back, and glutes while improving overall stability and balance.

This exercise involves extending one arm and the opposite leg while maintaining a stable position on the other arm and leg.

More Links and Info

For more warm-up and mobility exercises, check out the Warm-Up Section of our Exercise Library. There you’ll find dozens of movements, all with complete detailed instructions.

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