Quadruped Extension and Rotation

Stretching / Warm-Up / Very Easy

0 ratings

Equipment Needed

  • Exercise Mat

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 10 reps
    average reps
  • 15 reps
    best reps
  • 36
    times logged
  • #391
    popularity rank

Average Sitewide Quadruped Extension and Rotation Reps

  • 8 reps
    average reps
  • 8 reps
    best reps
  • 3
    times logged
  • #323
    popularity rank

Average Male Quadruped Extension and Rotation Reps

  • 11 reps
    average reps
  • 15 reps
    best reps
  • 24
    times logged
  • #399
    popularity rank

Average Female Quadruped Extension and Rotation Reps

How to do Quadruped Extension and Rotation:

Muscles Worked

Details

quadruped extension and rotation is a stretching and warm-up exercise that primarily targets the middle back ...more

quadruped extension and rotation is a stretching and warm-up exercise that primarily targets the middle back.

The only quadruped extension and rotation equipment that you really need is the following: exercise mat. There are however many different quadruped extension and rotation variations that you can try out that may require different types of quadruped extension and rotation equipment or may even require no equipment at all.

Learning proper quadruped extension and rotation form is easy with the step by step quadruped extension and rotation instructions, quadruped extension and rotation tips, and the instructional quadruped extension and rotation technique video on this page. quadruped extension and rotation is a exercise for those with a very easy level of physical fitness and exercise experience. Watch the quadruped extension and rotation video, learn how to do the quadruped extension and rotation, and then be sure and browse through the quadruped extension and rotation workouts on our workout plans page!

Tips

  1. Concentrate on keeping the motion in the upper back.
  2. Keep the lower back still
  3. Be careful not to reach your elbow too far towards the opposite knee.

Variations

  1. Place arm behind lower back, instead of on head. Perform exercise as described by rotating inward and then rotating back up.
  2. Get down on all fours. Next, raise your right arm straight up and twist to the right as far as you can while keeping arm straight. Reverse movement back to starting position. Repeat with opposite arm.

Other Names

  • Thoracic Rotation
  • 3-point T-spine Rotation

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

No Reviews yet.

Equipment Needed

  • Exercise Mat

Tips

  1. Concentrate on keeping the motion in the upper back.
  2. Keep the lower back still
  3. Be careful not to reach your elbow too far towards the opposite knee.

Variations

  1. Place arm behind lower back, instead of on head. Perform exercise as described by rotating inward and then rotating back up.
  2. Get down on all fours. Next, raise your right arm straight up and twist to the right as far as you can while keeping arm straight. Reverse movement back to starting position. Repeat with opposite arm.

Other Names

  • Thoracic Rotation
  • 3-point T-spine Rotation

Types

  • Force Type: N/A
  • Mechanics Type: Isolation