Quadruped
Muscle Groups: Abs, Glutes
Quadruped focuses on Abs, Glutes, with Lower Back, Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Quadruped with proper form and technique.
- 1
Begin on your hands and knees in a quadruped position, with your hands directly under your shoulders and your knees under your hips.
- 2
Extend your right arm straight forward and your left leg straight backward simultaneously, keeping your back flat and core engaged.
- 3
Slowly return your right arm and left leg to the starting quadruped position.
- 4
Now, extend your left arm straight forward and your right leg straight backward simultaneously, maintaining a stable trunk.
- 5
Return your left arm and right leg to the starting position to complete one repetition.
Secondary Muscles
While Quadruped primarily targets Abs, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
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.
