Mobilize and Activate: Quadruped Serratus Punch + Rockback

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.