Exos | Formerly Core Performance

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Core Knowledge


Hip Flexion - Quadruped Rocking

Starting Position

  • On hands and knees with hands under shoulders and knees under hips


  • Pull your belly button into your spine while maintaining a natural curve in your lower back
  • Move hips backward until you start feeling your pelvis rotating
  • Return to start position and repeat for the prescribed number of repetitions

Coaching Keys

  • Draw your belly button in without losing the curve in your lower back or feeling your rib cage expanding
  • You should be able to breathe normally
  • Try to hold your pelvis still thorughout range of motion

You Should Feel It

  • Working your low back and mobilizing your hips

Tags: Mobility, Hip, Stretching