A quad rocker is a stretch that involves moving your glutes towards and away from your heels.

This exercise is great because:

It can be done at any time: it’s a perfect stretch to add to your morning routine, your yoga or pilates practice or after work.

It can help ease lower back pain: it gently moves your spine through a decent range of motion.

It targets your powerhouse muscles: this is a great one for any runners and cyclists who tend to be quad-dominant and are in need of a good stretch out.

Move of the week: strengthen your pelvic floor and ease lower back pain with quad rockers