Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Quadruped Rock-Back (SI Safe)

BeginnerMobilityTier T0

Gentle hip flexion mobility on hands and knees. Keeps spine neutral to protect SI joint while improving hip mobility.

Targets: SI Joint

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

12

Reps / Time

30 sec

Rest

3 sec back / 2 sec return

Tempo

Step-by-Step Guide

Set up

  • Position on hands and knees (quadruped)
  • Hands under shoulders, knees under hips
  • Spine in neutral - not rounded or arched

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Brace core gently to maintain neutral spine

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Slowly rock hips back toward heels

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Stop before spine rounds or pain increases

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Pause briefly at end range

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Return to starting position

Breathing

  • Inhale at start position
  • Exhale as you rock back

Form Cues

  • Keep spine neutral throughout
  • Move slowly and controlled
  • Don't round low back
  • Stop before discomfort

Common Mistakes to Avoid

  • Rounding low back at end range
  • Moving too quickly
  • Going too deep too fast
  • Shifting weight to one side

Safety Information

Stop if SI pain increases. Use wrist-friendly variations if needed.

Progressions

Increase depth gradually, add holds at end

Regressions

Use smaller range, place pillow under knees

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.