The quadruped position is a great way to work on core stability, glute strength, and balance. Many of my favorite exercises are done from this position including bird dogs, rock backs, hip extensions, and fire hydrants.
Like any exercises, the set up will measure your success in these exercises, and a crucial component is getting the glutes and core to work in unison.
The finer details of a quadruped position will make or break the success of the exercise. This video goes over the common mistakes often seen when setting up on all fours, and how to make corrections.
It boils down to lumbopelvic positioning, cervical alignment, joint alignment, and thoracic and scapular positioning.
Pay attention to how your body feels when in this position. You should feel solid, and your muscles throughout the trunk should work to keep you in a stable position.
Avoid extending through the low back (arching), allowing the belly to drop toward the floor, or the ribs to flair.
You'll notice the difference in position in the video. Try this after watching it and see if you can tell a difference in how your core is working and your glutes are firing.
You don't need big movements from this position. The goal is to get the core working so your spine is rigid and the glutes can do their job to extend the hips.
Try it out and let me know what you think!
Workouts that work for you.
Sign up now to get 10 free home workouts that you can do anytime, anywhere.