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
Begin on your hands and knees, positioning your hands directly under your shoulders and your knees directly under your hips.
- 2
Keep your back flat and your core engaged, maintaining a neutral spine throughout the exercise.
- 3
Slowly extend one leg straight back behind you, keeping your foot flexed and your leg parallel to the floor.
- 4
Squeeze your glute at the top of the movement, ensuring your hips remain level and do not twist.
- 5
Gently lower your leg back to the starting quadruped position, maintaining control.
- 6
Alternate and repeat the movement with the other leg.
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.
