Quadruped Thoracic Rotation
How to do it
Starting position
- Get on all fours on a mat.
- Sit your hips back toward your heels.
- Keep one hand on the floor under your shoulder and place the other hand behind your head.
Movement
- Slowly lower the elbow of the hand behind your head toward your supporting arm.
- Rotate your chest upward so your elbow points to the ceiling.
- When the time is up, switch hands and do the other side.
Breathing
Breathe out as you rotate your chest up, and breathe in as you come back down.
Trainer tips
- Place one hand behind your head and rotate your elbow toward the ceiling
- Follow your elbow with your gaze
Cautions
- Let the rotation come from your upper back, not your lower back.
- Don't twist to the point of pain; stop within a comfortable range.
- Twisting from the lower back instead of rotating from the chest
Exercise info
| Primary muscles |  Upper back |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
4 similar exercises
Representative exercise: Quadruped Thoracic Rotation
Related exercises
Standing Scapula RotationSimilar exerciseOverhead Lat StretchSimilar exerciseLying Side StretchSimilar exerciseRoll Upper BackSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.