Quadruped is a bodyweight exercise that increases flexibility and mobility throughout your core and back regions.


  1. 715_A
    Get down on your hands and knees with your hands shoulder-width apart and flat on the floor. Your knees should be hip-width apart and bent 90 degrees.
  2. Quadruped
    Without allowing your lower back to rise or round, tighten your core and hold this position without moving.
  3. Instructions step placeholder

Trainer’s Tips

  • Be sure to breathe deeply throughout the exercise.
  • Do not round your back.
  • Press through your palms and squeeze your glutes to prevent movement.