Quadruped wrist rocks
On all fours with the palms flat under the shoulders, the trunk rocks forward past the hands so the wrists bend further back under body weight, then back to ease them: weight through the palms on the floor is the later stage of the NHS wrist programme, after moving and stretching the wrist.
Wrist mobility family
Quadruped wrist rocks
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Source-researched guide. Clinical review is pending.
How to move
- Kneel on all fours with the palms flat under the shoulders, the fingers pointing forward.
- Rock the whole trunk slowly forward past the hands until the wrists bend further back, as far as is comfortable.
- Rock back toward the heels to ease them, the hands and knees staying put; repeat slowly.
Form cues
- Put only as much weight through the wrists as they tolerate.
- Turn the fingers out a little if the wrists feel pinched.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Sharp wrist pain, numbness, or a past wrist fracture deserves a clinician's opinion first. Start with less body weight through the hands. Leave it while golfer's elbow is irritable, and stop if it brings on tingling in the fingers. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.
What it works
Muscles
Main: Forearms. Also: Shoulders.
Anatomy: Brachioradialis, Wrist and finger flexors, Wrist and finger extensors, Pronator teres.
Equipment
None: body weight and floor space.
Level
Beginner. See the easier and harder options above.
Workouts that use it
- Wrist and forearm routine · 10 min
- Handstand progression · 25 min
- CrossFit warm-up and mobility routine: shoulders, wrists, hips and ankles · 15 min
- Gymnastics conditioning workout: jumps, landings, wrists, shoulders and trunk · 45 min
- Gymnastics warm-up: wrists, shoulders, spine, hips and landings · 15 min
- Strength and landing workout for cheerleaders: legs, shoulders, trunk, wrists and landings · 50 min
- Cheerleading warm-up: wrists, shoulders, spine, hips and landings before stunting · 15 min
- Diving warm-up: wrists, shoulders, spine, hips and take-off jumps on the poolside · 15 min
Show all 22 workoutsShow fewer workouts
- Pole dance warm-up: wrists, shoulders, spine, hips and a graded hang before class · 15 min
- Parkour warm-up: jog, ankles, hips, wrists, crawls, landings and rolls · 15 min
- L-sit progression workout · 20 min
- Planche progression workout · 30 min
- Handstand push-up progression: pike push-ups to the wall · 30 min
- Clap push-up progression: from wall bounces to clap push-ups · 25 min
- Yoga for wrists: a 20-minute class that warms, strengthens and slowly loads the wrists · 20 min
- Crawling workout: bear crawls, crab walks and inchworms (20 minutes, no equipment) · 20 min
- Wrist-free Pilates for carpal tunnel: a 25-minute class with nerve and tendon glides and no weight on your palms · 25 min
- Wrist-kind Pilates: a 25-minute class on your forearms, with a wrist strength block and steps back onto your hands · 25 min
- Back bridge progression · 25 min
- Yoga for gymnasts: a 25-minute control class for wrists, shoulders, the trunk and active range, with no extra stretching · 25 min
- Yoga for CrossFit: a 25-minute recovery-day class for wrists, shoulder blades and the upper back, long, quiet hip holds and slow breathing · 25 min
- Yoga for skateboarders: a 25-minute class for ankles and one-leg balance, the riding stance, wrists in stages, hips and the back, after skating or on a rest day · 25 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- Wrist and hand pain: what it might be, what helps, and when to get it checked
- Sprained wrist or broken? How to tell, the scaphoid fracture to rule out, and a rehab plan
- Wrist pain in push-ups and yoga: what to change now and how to build back
- Exercises after a broken wrist: the recovery stages, cast or surgery, and getting your grip back
- Scaphoid fracture: the cast, when surgery helps, and exercises to get your wrist moving again
- Gymnast's wrist: growth plate pain in young gymnasts, how long to rest, and the way back to handstands
- Elbow OCD (osteochondritis dissecans): outer elbow pain in young throwers and gymnasts, and Panner's disease
- Ganglion cyst on the wrist, hand or foot: will it go away, should you drain it, and training with one
Show all 13 pain guidesShow fewer pain guides
- Wrist pain when bending it back: push-ups, yoga, a fall, hidden ganglions and the scaphoid
- Wrist pain when doing planks: the wrist bent back, forearm planks, fists, handles and swaps
- Wrist pain when doing dips: the back of the wrist, bars and handles, depth, bench dips and swaps
- Wrist pain from yoga: downward dog, plank and arm balances, where it hurts and what to change
- Wrist pain after Pilates: planks, leg pulls and the reformer, where it hurts and what to change
Guides that use it
- Pilates for carpal tunnel guide
- Pilates with wrist pain guide
- Yoga for carpal tunnel guide
- Yoga for wrists guide
- Yoga for gymnasts guide
- Yoga for CrossFit guide
- Yoga for skateboarders guide
- Yoga for the hands guide
Show all 33 guidesShow fewer guides
- Wrist and hand guide
- Handstands guide
- How to front squat guide
- L-sits guide
- Planches guide
- How to do a clean and jerk guide
- Bird dogs guide
- Bear crawl guide
- Wall walks guide
- Inchworms guide
- Diamond push-ups guide
- Pike push-ups guide
- Clap push-ups guide
- Renegade rows guide
- Scapular push-ups guide
- Crab walks guide
- Handstand push-ups guide
- Incline push-ups guide
- Strengthen your wrists guide
- Wrist mobility guide
- Crow pose guide
- Back bridge guide
- Cartwheel guide
- Gymnastics guide
- Cheerleading guide
Similar moves
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Questions people ask
What muscles does the Quadruped wrist rocks work?
Mainly the forearms, with help from the shoulders.
What equipment do I need for the Quadruped wrist rocks?
No equipment: your body weight and a little floor space.
Is the Quadruped wrist rocks good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Straight-arm plank (high plank).
What is an easier alternative to the Quadruped wrist rocks?
Try the Wrist flexor stretch or the Wrist circles. Both are written steps in the same progression.
How do I make the Quadruped wrist rocks harder?
Progress to the Straight-arm plank (high plank). Follow that guide’s technique and any stated timing.