Chest, Hips & Buttocks, Hyperstrike Exercise Videos

Lying Knee Rock

[Elite_video_player id=”261″]

Muscle Groups
  • Chest
  • Hips & Buttocks
  • Mobilizes legs


The lying knee rock relaxes and mobilizes the muscles around the low back and glutes (butt). The knee rock stretches the muscles and tendons that are found over the outside of the hip. The knee rock also helps relax the iliotibial (IT) band.


  • Lying on your back, place a small rolled-up towel long-way underneath your buttocks.
  • Keep your knees bent and your feet flat on the ground.
  • Rock your knees from side to side.


  • Jerky, bouncy movement