Quadruped Rock to Squat

Equipment Needed

Open floor or yoga mat


  1. Start on all 4s with your hands under your shoulders and your knees under, but slightly wider than your hips 
  2. Find a neutral spine position (slight arch in low back)
  3. Rock back, maintaining your neutral spine 
  4. Hold for a 2 count
  5. Rock forward over your hands, again maintaining your neutral spine
  6. Rock back and forth 2 times then pull your toes up so you are on the balls of your feet.
  7. On the next rock back transition from all fours into a low squat position while maintaining your neutral spine
  8. Hold the squat for several seconds and return to all 4s
  9. Repeat as prescribed

Common Error

Losing your neutral spine position. There is a lot of opportunity in this drill to lose your spine position. Practice bracing your core and focus on position.

Progressions / Regressions:

If this is too challenging:

  • Place a foam roller or other implement on your low back to give you feedback about spine position. Do not let it fall off.

If you want more of a challenge:

  • N/A