Quadruped Rock Back
Hip flexion mobility drill that separates hip from lumbar motion. Great for squat depth and hinge mechanics.
hip mobility exercises Hip flexion mobility, lumbopelvic controlExecution
- 1Quadruped with hands under shoulders, knees under hips
- 2Keep spine neutral
- 3Rock hips back toward heels
- 4Stop before pelvic tuck (butt wink)
- 53 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
- 1Basic -> Add pause -> Add rotation -> Deep squat
Related Patterns
thoracic rotation restrictionhip flexor tightness
