Rock-Back Quadruped Extension-Rotation
Rock-Back Quadruped Extension-Rotation is a unilateral mobility exercise training the hip and thoracic spine across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Thoracic Spine
Demo video
01
How to perform it
- 1Start on all fours and rock back toward your heels while simultaneously threading one arm under the other to get a deep thoracic rotation. The rock-back creates space in the thoracic spine for more rotation to occur. Breathe out as you reach end range.
02
Training profile
Fascial lines
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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