Demo & instructions
Hip Flexor Rock
Also known as: Half-Kneeling Rock, Kneeling Hip Rock
Instructions
From a half-kneeling position you rock the hips forward and back, briefly stretching the front of the rear hip on each rock. The rhythm makes it a warm-up rather than a hold.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Kneel on one knee with the other foot flat in front, both knees at about ninety degrees.
- 2Place the hands on the front thigh and stand tall through the torso.
Execution
- 1Squeeze the glute of the rear leg and rock the hips forward until the front of that hip stretches.
- 2Rock back to the start, keeping the torso upright.
- 3Repeat smoothly for the reps, then switch legs.
Breathing
Exhale as you rock forward; inhale as you return.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
