Quadruped
Muscle Groups: Glutes, Lower Back
Quadruped focuses on Glutes, Lower Back.
How to Perform
Follow these step-by-step instructions to perform Quadruped with proper form and technique.
- 1
Start on all fours with your hands under your shoulders and knees under your hips.
- 2
Engage your core and slowly lift one leg behind you, keeping it straight and in line with your body.
- 3
Hold for a moment, then lower the leg back to the starting position; switch legs and repeat.
Tips for Success
These tips will help you perform Quadruped safely and effectively while maintaining proper form.
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Keep your back straight and avoid arching or sagging your spine during the movement.
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Only lift your leg to hip height for better balance and to protect your lower back.
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Engage your core throughout to maintain stability and prevent injury.
Related Exercises
If you enjoyed Quadruped, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Quadruped, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
