Mobility exercise
Supine Knee Rocks
MobilityBodyweight1:25 demo
A gentle lying hip and lower-trunk rotation drill paired with 360 breathing.
How to perform it
Lie on your back with knees bent and feet flat.
Let both knees drop slowly to one side.
Return through the middle and drop them to the other side.
Breathe slowly throughout.
Coaching cues
- Keep your upper body relaxed
- Hips stay as connected to the floor as you can
- Move slowly
- Don't force the knees down
Make it easier
Make each rock smaller.
Make it harder
Pause and breathe at the end of each side.
What it trains
Hip mobilityTrunk rotationBreathingRelaxation
Programming
10–20 slow rocks or 1–2 minutes.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
Get started
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