Quadruped Rocking

The quadruped rocking is a basic bodyweight warm-up exercise for the quads, glutes, and hamstrings. This exercise will prepare muscles and joints in the lower body for physical activity.


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    Get on all fours, your knees bent at 90 degrees. Keep back straight, so that your body forms a line from your head to your hips. Keep your hands planted flat on the ground. This is your starting position.
  2. Quadruped Rocking
    Keeping the hands planted on the floor and back straight, push your hips and torso back. Once your glutes are slightly above your heels, pause and slowly return to the starting position.

Trainer’s Tips

  • Do not hyperextend your neck. Keep your chin tucked, with your neck neutral.
  • Do not use too much upper body. Let the hips do the rocking.