The Quadruped Serratus Punch + Rockback is a dynamic movement that combines scapular control with hip mobility. It’s a great way to activate the serratus anterior, reinforce shoulder stability, and improve coordination through the upper and lower body.
How to Do the Quadruped Serratus Punch + Rockback:
- Set Up in Quadruped
Begin on all fours with your hands under your shoulders and arms fully extended. Keep your elbows straight and perform a slight chin tuck to maintain a neutral neck position. - Perform the Serratus Punch
Let your shoulder blades come together, allowing a gentle drop in your chest. Then push through your hands to spread your shoulder blades apart. - Rock Back with Control
While keeping the push through your hands, rock your hips back in a diagonal direction. Maintain the shoulder blade separation throughout the motion. - Reset and Repeat
Return to the starting position and repeat the movement, focusing on smooth, controlled transitions.
This combo move is perfect for warm-ups, mobility routines, or shoulder rehab. It encourages fluid movement and reinforces proper muscle engagement from shoulders to hips.