Quadruped Rock Back

hip mobility exercises Hip flexion mobility, lumbopelvic control

Hip flexion mobility drill that separates hip from lumbar motion. Great for squat depth and hinge mechanics.

Execution

1. Quadruped with hands under shoulders, knees under hips
2. Keep spine neutral
3. Rock hips back toward heels
4. Stop before pelvic tuck (butt wink)
5. 3 sets x 10-15 reps

Cues

• Flat back throughout
• Hips move, spine stays neutral
• Breathe through the motion

Common Errors

• Lumbar flexion at end range
• Forcing range
• Losing neutral spine

Progressions

• Basic -> Add pause -> Add rotation -> Deep squat

Related Patterns

• thoracic rotation restriction
• hip flexor tightness