World’s Greatest Rock Back

Equipment Needed

Open floor or yoga mat.


  1. Starting in the top of a push-up bring one knee towards your chest and place the foot next to your hand
  2. Drop the back knee to the floor and sink your hips forward and down
  3. Rock your front knee side to side while keeping your foot flat. You can place your hand on top of your foot to aide its stability
  4. Stay on this position for a 5+ count then begin the rock back
  5. Press through the front foot and rock back, sitting on your back heel
  6. Leave the front foot where it is as your knee begins to straighten, you can use your hands for balance 
  7. Stop when you feel a strong hamstring stretch and hold for a 5+ count. Alternately you can grab your front toes to increase the stretch

Common ErrorS

Moving too fast. Make sure you are moving slow and breathing throughout the entire movement.

Progressions / Regressions:

If this is too challenging:

  • Use an implement like a chair or bench to keep your balance

If you want more of a challenge:

  • N/A