BEGINNER
The Thigh Rock-back is an exercise of control, strengthening the thighs and abdominals while stretching the legs and ankles. As you practice this movement, you will be able to lean farther back, giving you a challenge even as you reach a higher skill level.
Sit up tall with your knees one hip-width apart on the mat, your arms by your sides. Pull in your abdominals, drawing your navel toward your spine. Inhale deeply.
Exhale and lean back, keeping your hips open and aligned with your shoulders, stretching the front of your thighs.
Once you have leaned back as far as you can, squeeze your buttocks and slowly bring your body back to the upright position. Repeat four to five times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Creating a straight line from your torso through your knees.
• Using your abdominal muscles to maintain a controlled movement.
• Squeezing your buttock muscles.
AVOID
• Rocking so far back that you cannot return to the starting position.
• Bending in your hips.
BEST FOR
• rectus abdominis
• rectus femoris
• vastus intermedius
• vastus medialis
• biceps femoris
• tensor fasciae latae
• gluteus maximus
• obliquus internus
• adductor magnus
• sartorius