ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hip Flexion Rock-Back (Quadruped)
Hip flexion mobility exercise performed on hands and knees, allowing controlled hip movement without front-hip pinching.
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
15
Reps / Time
30 sec
Rest
2 sec back / 2 sec forward
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees (quadruped)
- Hands under shoulders, knees under hips
- Maintain neutral spine throughout
Step 1 of 4
Keeping back flat, slowly rock hips back toward heels
Step 2 of 4
Go only as far as comfortable without rounding back
Step 3 of 4
Pause briefly at end range
Step 4 of 4
Return to starting position
Breathing
- Inhale at start position
- Exhale as you rock back
Form Cues
- Keep spine neutral - no rounding
- Lead with hips, not shoulders
- Move slowly and controlled
- Stop before any pinching sensation
Common Mistakes to Avoid
- Rounding the low back
- Going too deep too fast
- Holding breath
- Shifting weight to one side
Safety Information
Stop if front-hip pinch is sharp. Reduce range if discomfort occurs.
Progressions
Increase range, add holds at end position
Regressions
Use smaller range of motion, 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.