Moves/Hip Rotation - Quadruped

Hip Rotation - Quadruped

ID: 496

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Exercise Types:
Total Quadruped, Core Rotate
Contraindications:
None
Equipment:
Floor Based, Low Bands
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Progress from stability to mobility drills only once the base position is solid.
  2. 2. Move slowly and deliberately; speed hides compensations in this position.
  3. 3. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Add a resistance band around the ankles or wrists. Progress to a moving bear crawl variation.

Common Problems:

Lower back sagging — cue posterior pelvic tilt and rib cage down. Hip rotation on limb extension — slow down and reduce range.