Rocker With Open Legs

Rocker With Open Legs


The exercise involves sitting on the ground with legs open and rocking back and forth while maintaining balance and engaging the core muscles.

Muscle Group

Equipment Required

Rocker With Open Legs Instructions

  1. Start by sitting on the floor with your legs straight out in front of you.
  2. Bend your knees and place the soles of your feet on the floor.
  3. Place your hands behind you, fingers pointing towards your feet.
  4. Lean back slightly and lift your hips off the floor.
  5. Open your legs as wide as you can while keeping your feet on the floor.
  6. Slowly rock back and forth, using your hands to support your weight.
  7. Continue rocking for 10-15 repetitions.
  8. To release, lower your hips back down to the floor and bring your legs back together.

Rocker With Open Legs Form & Visual

Rocker With Open Legs

Rocker With Open Legs Benefits

  • Strengthens the core muscles
  • Improves posture and balance
  • Increases flexibility in the spine and hips
  • Relieves tension in the lower back
  • Stimulates digestion and improves circulation
  • Can be modified for different levels of fitness and flexibility

Rocker With Open Legs Muscles Worked

  • Abdominal muscles
  • Quadriceps
  • Hip flexors
  • Glutes
  • Lower back muscles

Rocker With Open Legs Variations & Alternatives

  • rocker-with-closed-legs
  • rocker-with-straight-legs
  • rocker-with-twisted-torso
  • rocker-with-arms-extended
  • rocker-with-one-leg-extended