How To Do Quadruped

Quadruped Exercise

Quadruped is a unique exercise that directly targets the rectus abdominis which forms the outer core of your abdominal muscles.

It also engages the serratus, oblique muscles, the transverse abdominis and the lower back.

Quadruped requires coordination and develops flexibility in the hips, glutes, lower back and trunk areas.

This is a valuable exercise for physical activities that involve trunk and hip rotation such as golf, tennis, baseball, rugby and soccer.

Quadruped How To

  • Position yourself on your hands and knees. Hands must be directly under your shoulders and knees in line with the hips.
  • Lift your right arm and left leg off the floor and extend them straight out.
  • Simultaneously pull your right arm and left knee in toward each other at the abdominal area. Try to touch your left knee with your right elbow.
  • Extend your right arm and left knee back to its starting position.
  • Once you’ve completed the targeted number of reps on one side, switch and work the other side.
  • Perform the exact number of reps.

Form and Technique

You get best results from Quadruped by focusing on extension and contraction instead of the number of reps.

Make sure you get a strong contraction on the rectus abdominis and a good stretch on your glutes and hips at the bottom part of the exercise.

Keep your arm and leg aligned with your shoulders and hips at the fully extended position.

Variations: Mountain Climbers, Jackknife, Jackknife Crunch

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Quadruped