Hip
Quadruped Rock Back
Find hip fold with a quiet spine — a squat pattern on the floor.
8 slow rocks
Floor
Why we use it
This is a squat pattern on the floor: hips fold, spine stays quiet.
Start here
Hands and knees, hands under the shoulders. Sit the hips toward the heels without rounding the low back.
How to
- 1Start on hands and knees. Hands under the shoulders.
- 2Sit the hips toward the heels without rounding the low back.
- 3Push the floor away so the shoulder blades stay on the ribcage. Stop where it is honest.
Feel for
Hips going back. Chest not collapsing. A stretch in the hips, not a round in the low back.
Breathing
Breathe out as you rock back. Breathe in as you return.
Do this
- — Push the floor away so the shoulder blades stay on the ribs.
- — Hips go back. The chest does not collapse.
- — Stop where the pelvis wants to tuck hard or the back wants to round.
Common mistakes
- — Dumping the chest to get “deeper.”
- — Shoulder blades winging off the ribs.
Regression · Progression
Easier: Hands on a bench, smaller rock.
Harder: Pause 3 seconds at the deepest honest position.