Exos | Formerly Core Performance

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Core Knowledge


Quadruped Posterior Rocking - Endurance

Starting Position

  • Get down on all fours with your hands under you shoulders and your knees under your hips


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

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 throughout the range of motion

You Should Feel It

  • Compressing in the front of your hips
  • This works your lower back and mobilizes your hips

Tags: Running, Mobility, Hip