Quadruped Rotation
The quadruped rotation is an effective mobility exercise that primarily improves the flexibility of the thoracic spine and shoulders. From the quadruped position, one arm is slowly stretched out to the side and rotated until the hand points toward the ceiling. This exercise loosens the upper back, promotes core mobility, and is excellent as a warm-up before strength exercises like shoulder presses or pull-ups, where good upper body mobility is essential.
Quadruped Rotation - the correct execution
- Start in quadrupeed
- Place the left arm on the floor
- Rotate the arm upwards
- Hand and view are directed upwards
- Rotate back and place the arm on the floor again
- Work in your largest possible range of motion
The exercise Quadruped Rotation is intended to be used as a mobility exercise.
Which muscles are trained by Quadruped Rotation?
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Alternative variants of Quadruped Rotation:
Wall Assisted Quadruped Rotations
The wall-assisted quadruped rotation is a variation of the classic quadruped rotation, using the wall as support to intensify the rotational movement. The wall contact helps control the range of motion, allowing for a deeper stretch of the thoracic spine. This variation is particularly useful for making the range of motion measurable with each repetition, as the maximum range is reached when the hand touches the wall.
Necessary equipment
Wall Assisted Quadruped Rotations - the correct execution
- Start in quadrupedal position
- Your right shoulder and knee are in contact with the wall
- Rotate your left arm upwards until the back of your hand touches the wall
- Your gaze follows your hand
- Rotate back to the starting position
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