How to do it
Press firmly through your hands to control the depth of each rock forward.
- 1
Start on all fours with your knees wider than hip-width apart.
- 2
Point your toes outwards and sit back towards your heels.
- 3
Rock forward, shifting your weight onto your hands, then back towards your heels.
- 4
Continue this rocking motion for the desired duration.
Expert tip
Focus on moving through your hips rather than your lower back to deepen the stretch in your glutes and inner thighs.
Common mistakes
- ✕Knees drifting inward during the rock
- ✕Bouncing rather than rocking with control
- ✕Losing the external toe-out foot position