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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Quadruped Rock Back | Self-stretch in 3D

Quadruped Rock Back: all fours, glutes and hip flexion. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Quadruped Rock Back
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

All fours · Glutes and hip flexion

A dynamic stretch for the glutes and hip flexion, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Come onto all fours with the hands under the shoulders and the knees under the hips.

Movement phases

1. Set up

Flatten the back and lengthen the neck.

2. Small rocks

Keeping the hands down, rock the hips back towards the heels and forwards again.

3. Larger rocks

Without the back rounding too much, gradually rock further back.

4. Smaller and stop

Make the movement smaller and stop on all fours.

What to check yourself

Check that the lower back does not round a lot as you rock back and that the knees are comfortable.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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