Hip Rocking/Quadrant Circles is a simple exercise for warming up before any leg work. Take position on all fours, the back nice & flat (slightly arched), rock back, all the way to the heels. The lower back gets a good stretch, the glutes & quads also get a mild stretch. At the top of this movement go into the next exercises which is Quadrant Circles. Keep a flat back & chin up slightly as you circles the legs at the hip joint in the manner that you would if you were warming up the shoulder girdle. Do 10 clockwise, then to in an anti-clockwise motion, in small, controlled circles at the hip joint, remembering to do both sides. Nick Jones - World Bodybuilding Champion & Kymbel Hunt.