Modified Rocking Plow Pose
Gentle rocking variation of plow pose that improves spinal and hamstring flexibility.
Full BodyIntermediateMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings & spine. Secondary: shoulders |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lie on your back and lift the legs toward a plow position.
- Gently rock the legs and hips in a controlled manner.
- Keep the neck relaxed and support the back if needed.
- Move within a comfortable range.
- Lower with control when finished.
Coaching tips
Benefits
Gentle rocking variation of plow pose that improves spinal and hamstring flexibility.
Common mistakes
Avoid forcing the neck or rounding aggressively.
Make it harder
Increase the range of the rock gradually.
Make it easier
Keep the knees bent or reduce the range.
Breathing
Breathe deeply and smoothly.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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