Cannot reach the ankles
Tight quadriceps prevent the ankle hold; use a strap around the feet.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchProne quad stretch↗Pilates · Core
Rocking (Prone)
Coaching cues
- Lie prone; reach back and hold both ankles; kick the legs up to lift the chest
- Rock forward and back rhythmically — chest and thighs alternately lift
- The rocking momentum comes from the legs; core resists collapsing
- Advanced — requires significant quad flexibility and back strength
Common faults 2
Only the legs rock — no chest lift
Upper back must extend actively; the movement should lift both ends off the mat.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗