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...
Feeling a little cheeky today from this killer glute workout! Grab a dumbbell and your favorite mini bands and let's get started.
If you haven’t tried the x bands booty mini band set, your glutes are missing out.
1a. Dumbbell bridge: 4x12
1b. Band monster walk: 4x10 forward then backward
1c. Double band frog hyper: 4x10
Run through each exercise without rest. Then rest 45 sec and repeat for all four sets.
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