When playing golf, there is a lot of pressure on the lower back area. Therefore, the purpose of the quad rocking exercise is to strengthen your lower back area to help your game of golf in general. 

For this, you will need enough room to kneel on the floor.

How to do the exercise:

1. Kneel on the floor and place your hands in front of you. Your hands should be in line with your shoulders and your knees in line with your hips.
2. Pull in your stomach toward your spine.
3. Move your hips back towards your heels. You should feel your pelvis rotate.
4. Return to the starting position.
5. Repeat 10 times

Benefits for golf

This helps to strengthen your hips so that they move correctly when you swing. It is also a great exercise to strengthen your lower back so that there is less pressure during your game.