Dynamic warm-up
Quadruped rock-back
A TrainAI movement demonstration with equipment and setup cues.
How to do quadruped rock-back
glutesRepetitionshome · gym
Equipment
No equipment required.
- On hands and knees with neutral spine, palms fixed under shoulders, knees hip width.
- Slowly shift hips backward toward heels while arms reach long, then return hips above knees.
- Do not collapse elbows or round back excessively.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.