Quadruped Exercise: What Is It and Why Should You Do It?

Body weight movements are an underrated form of exercise. What may seem like simple movements can have a huge impact on your overall strength, stability, and mobility (1).

One specific type of body weight exercise that often gets overlooked is quadruped exercise. This refers to any movement that involves being on all fours – your hands and knees – and engaging the core and limbs in a coordinated manner.

Quadruped exercise can do wonders for your body and should be incorporated into any workout routine. In this article, we’ll explore what quadruped exercise is, the benefits it offers, and some examples to try out.

What Is the Quadruped Position Exercise?

The quadruped position exercise, which is often referred to as the “bird-dog” exercise, is a core stability exercise that involves balancing on all fours.

It’s the base position for many other quadruped exercises, and its primary focus is on engaging the core muscles – specifically the transverse abdominis and multifidus – to stabilize the spine.

To perform the quadruped position exercise, follow these steps:

1. Starting Position
   1. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. This is the quadruped position.
   2. Keep your spine neutral, avoiding any arching or rounding of the back.
2. Movement
   1. Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back. For example, extend your right arm and left leg.
   2. Keep your head aligned with your spine and gaze down at the floor.
   3. Hold this extended position for a few seconds, maintaining balance and stability.
   4. Return to the starting position and switch sides, extending the opposite arm and leg.

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Which Muscles Does the Quadruped Exercise Work?

The quadruped position exercise is a full-body workout that engages multiple muscle groups including:

• Core Muscles: The primary focus of the quadruped exercise is on the core muscles, which include the rectus abdominis, obliques, and transverse abdominis. These muscles work to stabilize the spine and pelvis during the movement.
• Back Muscles: The erector spinae muscles along the spine are engaged to maintain a neutral spine and support the back.
• Gluteal Muscles: The gluteus maximus and medius are activated as you extend your leg, helping stabilize the pelvis and provide power for the leg extension.
• Shoulder Muscles: The deltoids and rotator cuff muscles in the shoulder are engaged to stabilize and extend the arm.
• Hip Flexors and Extensors: These muscles work to control the movement of the leg as it extends and returns to the starting position.

Other exercises that use the quadruped position, can target specific muscle groups even more. For example, the fire hydrant exercise targets the gluteal muscles, while the bird-dog crunch targets the core and back muscles.

These foundational exercises are essential for building core strength, enhancing stability, and promoting overall functional fitness. 

Read more: Is Pilates Good for Posture?

What Do Quadruped Exercises Do to Your Body?

Quadruped exercises do more than just engage multiple muscle groups:

They Activate Core Muscles

During quadruped exercises, the core muscles such as the transverse abdominis and multifidus are significantly activated. This activation is essential for stabilizing the spine and maintaining balance (2).

The transverse abdominis acts as a natural corset, compressing the abdominal cavity and providing a foundation for spinal support. This muscle engagement helps maintain a neutral spine position, which is crucial for reducing stress on the vertebral column and preventing injuries (3).

They Engage Neural Pathways

The execution of quadruped exercises involves complex neural engagement. The brain and nervous system work together to coordinate the simultaneous movements of the arms and legs. This bilateral coordination enhances proprioception, which is the body’s ability to sense its position in space.

The neural pathways are strengthened with practice, leading to improved motor control and coordination (4). This refined neural control is beneficial for both athletic performance and everyday movements.

They Enhance Muscle Coordination

Quadruped exercises require the harmonious coordination of multiple muscle groups.

As you extend an arm and the opposite leg, muscles such as the deltoids, gluteus maximus, and hamstrings are activated in concert. This coordinated muscle action improves intermuscular communication, which allows for smoother and more efficient movements.

The repetitive activation and relaxation of these muscle groups during quadruped exercises improve the body’s ability to perform complex actions with precision (5).

They Improve Joint Stability

The stability of the joints is significantly enhanced during quadruped exercises. The dynamic nature of these exercises demands that stabilizing muscles around the joints, such as the rotator cuff in the shoulders and the hip stabilizers, are engaged to maintain balance.

This engagement strengthens the ligaments and tendons supporting the joints, which reduces the risk of dislocation or injury (6). Enhanced joint stability also contributes to better posture and alignment during various physical activities.

They Influence Biomechanical Efficiency

Biomechanically, quadruped exercises improve the body’s efficiency in movement. By focusing on the alignment of the limbs and trunk, these exercises promote proper kinetic chain function. 

The kinetic chain refers to the interconnected groups of body segments, joints, and muscles working together to perform movements.

Quadruped exercises ensure that force is transmitted efficiently through the body, minimizing energy wastage and enhancing overall physical performance (7). This biomechanical optimization is essential for athletes and individuals who engage in physically demanding activities.

What Are the Benefits of Quadruped Exercise?

The benefits of quadruped exercises include:

Enhanced Core Stability

Quadruped exercises play a crucial role in enhancing core stability by engaging the deep core muscles, including the transverse abdominis and multifidus. These muscles are essential for maintaining spinal alignment and providing a stable base for all movements (2). 

By strengthening these muscles, quadruped exercises help improve overall balance and coordination, which are important for daily activities and athletic performance.

Full Body Muscle Engagement

Quadruped exercises are effective in promoting muscle engagement throughout the body. While these exercises primarily focus on core muscles, they also activate the gluteal muscles, hip flexors, and extensors, in addition to the shoulder stabilizers.

For example, during a bird-dog exercise, the simultaneous extension of opposite limbs requires coordinated muscle activation, improving neuromuscular control and enhancing overall strength.

This comprehensive muscle engagement builds strength and helps with muscle endurance, supporting prolonged physical activity without fatigue (8).

Better Posture

Regular practice of quadruped exercises contributes significantly to posture improvement (9). These exercises encourage the maintenance of a neutral spine, preventing excessive arching or rounding of the back.

By strengthening the core and back muscles, quadruped exercises help individuals maintain proper posture throughout the day, which reduces the likelihood of developing postural-related issues such as back and neck pain.

Unlike sitting or lying exercises, the quadruped stance enhances proprioception and balance, as it requires continuous activation of the stabilizing muscles to maintain posture.

Read more: 7 Back Mobility Exercises for Better Posture and Reduced Injury Risk

Injury Prevention

Quadruped exercises are particularly beneficial for individuals who are recovering from injuries, as they offer a low-impact way to rebuild strength and stability without placing undue stress on the body (4).

By distributing the body’s weight evenly across four points of contact, it reduces the pressure on individual joints, compared to exercises that are performed on two feet.

In addition, by strengthening the core and stabilizing muscles, these exercises help prevent future injuries by improving joint stability and enhancing overall movement mechanics.

The controlled nature of quadruped exercises also allows for targeted muscle activation, which makes them an effective rehabilitation tool for specific muscle groups.

Functional Movement

Quadruped exercises improve functional movement by training the body to work as a cohesive unit. The bilateral coordination required during these exercises mimics real-life movements, which enhances the body’s ability to perform daily tasks with ease (7).

This functional strength translates beyond exercise into improved performance in activities such as lifting, bending, and reaching, which makes it easier to carry out everyday tasks efficiently and safely.

For athletes, these exercises lay the foundation for explosive movements and agility, which helps with sports performance enhancement.

We discussed exercises to strengthen the lower back and core, emphasizing their importance in enhancing stability, reducing the risk of injury, and improving overall physical performance, in our previous post.

What Are the Most Effective Quadruped Exercises?

Some of the most effective quadruped exercises include:

Assisted Bird-Dog

The bird-dog exercise engages the core muscles, particularly the transverse abdominis and multifidus, while also working the glutes, shoulders, and back.

Earlier, we provided you with the steps for the traditional bird-dog exercise. However, for individuals with limited stability or strength, the assisted bird-dog offers a modified version that still provides the benefits of the original exercise while offering additional support.

To perform this exercise:

1. Start in a quadruped position, with your hands and knees on the ground.
2. Place a resistance band around both feet and hold onto either end with your hands.
3. Extend one leg back behind you until it is parallel to the ground while extending the opposite arm forward.
4. Hold for a few seconds before returning to the starting position.
5. Repeat on the other side.

Fire Hydrant

The fire hydrant targets the gluteus medius and minimus, which are essential for hip stability and mobility.

1. Start in the quadruped position with a flat back and engaged core.
2. Lift your right leg out to the side, maintaining a 90-degree angle at the knee.
3. Raise your thigh until it’s parallel to the ground, then lower it back down.
4. Repeat on the other side.
5. Intensify by adding ankle weights or a resistance band around your thighs.

Bear Crawl

The bear crawl is a full-body exercise that emphasizes core strength, shoulder stability, and coordination.

1. Start on all fours and lift your knees slightly off the ground.
2. Move forward by stepping your right hand and left foot, then your left hand and right foot.
3. Keep your back straight and core engaged.
4. Vary the exercise by increasing the speed or crawling backward for added difficulty.

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Quadruped Hip Extension

This exercise strengthens the glutes and hamstrings while supporting lower-back health.

1. Start on your hands and knees with a braced core.
2. Extend one leg straight back, keeping it level with your hips.
3. Return to the starting position and alternate legs.
4. For added difficulty, use ankle weights or keep the knee bent to emphasize the glutes.

Cat-Cow Stretch

The cat-cow stretch is a gentle exercise that enhances spinal flexibility and core engagement. It’s often used in physiotherapy for back pain relief.

1. Start on all fours, with your wrists aligned under your shoulders and your knees under your hips.
2. Inhale deeply, arching your back and dropping your belly toward the floor (cow position) while lifting your head and tailbone.
3. Exhale, rounding your spine toward the ceiling (cat position), tucking your chin toward your chest and your tailbone under.
4. Alternate between the cow and cat positions slowly, coordinating each movement with your breath.
5. Repeat for several reps, focusing on smooth, controlled movements.

Quadruped Thoracic Rotations

This exercise is excellent for improving thoracic spine mobility and is often used in physiotherapy to enhance upper-back flexibility.

1. Start on all fours with a neutral spine.
2. Place your right hand behind your head, keeping your left hand on the ground for support.
3. Rotate your upper body, directing your right elbow toward the ceiling.
4. Return to the starting position, bringing your elbow down toward the ground.
5. Perform several rotations, then switch to the other side.
6. Keep movements slow and controlled to maximize thoracic rotation.

Quadruped Static Hold

This exercise engages your core, shoulders, and back while improving your overall posture. It may seem simple, but maintaining proper alignment in this exercise is essential for maximum effectiveness.

1. Start on all fours, ensuring your wrists are under your shoulders and your knees are under your hips.
2. Engage your core.
3. Hold this position for 30-60 seconds while focusing on maintaining a neutral spine and engaged core.

Quadruped Rock Back

The quadruped rock back is excellent for hip mobility and lower-back relaxation. It primarily works the glutes, lower back, and hamstrings.

1. Start on all fours with your knees slightly wider than hip-width apart.
2. Keeping your arms straight, gently rock your hips back toward your heels.
3. Pause briefly when you feel a stretch in your lower back and hips.
4. Return to the starting position by slowly moving your hips forward.
5. Repeat the movement, maintaining a controlled pace to enhance mobility.

What Is a Quadruped Exercise for Back Pain?

The best quadruped exercise for back pain is determined by your specific condition and should be recommended by a medical professional or physiotherapist.

However, the cat-cow stretch and quadruped static hold can be effective for relieving back pain as they promote spinal mobility, core stability, and improved posture.

It’s essential to consult a healthcare provider before you start any exercise routine for back pain to ensure it’s safe and appropriate for your individual needs.

Proper form and technique are crucial for preventing further injury or strain on the back muscles (10).  

It’s important to follow instructions from a qualified professional when performing these exercises. In some cases, modifications may also be necessary depending on the severity of the back pain and any underlying conditions.

Frequently Asked Questions

• Is crawling on all fours good exercise?

Crawling on all fours is an excellent exercise that engages multiple muscle groups while improving coordination and core stability. It mimics natural movement patterns and enhances functional fitness by working the shoulders, chest, core, and legs.

Crawling promotes joint mobility and can be a low-impact workout option for building strength and endurance without placing excessive strain on the body. It also helps improve posture and balance, which makes it a versatile exercise for people of various fitness levels.

Try these exercises to improve posture by enhancing spinal alignment, reducing back pain, and increasing flexibility.

• What is the quadruped walking mechanism?

The quadruped walking mechanism refers to the way in which movement is coordinated when walking on all fours. This involves a diagonal pattern where the opposite hand and foot move together, maintaining balance and rhythm.

This natural gait pattern requires the engagement of core muscles to stabilize the body while the limbs move, which enhances coordination and promotes balanced muscle development.

Practicing quadruped walking can improve neuromuscular control and proprioception, which are essential for efficient and effective movement.

• What are the different quadruped walking styles?

Different quadruped walking styles include variations such as the bear crawl, leopard crawl, and crab walk.

• The bear crawl involves moving forward on your hands and feet and keeping your hips elevated, which intensifies the workout for the shoulders and core.
• The leopard crawl is a lower-profile version with the knees closer to the ground, which emphasizes stealth and full-body engagement.
• The crab walk, performed with the belly facing up, targets the triceps, glutes, and core, offering a unique challenge to stability and strength.

Each style serves different fitness goals and adds variety to workouts.

• Why is the quadruped position important?

The quadruped position is important as it forms the foundation for many functional movements and exercises, promoting stability, coordination, and balance. By engaging the core, shoulders, and hips, this position helps enhance strength and flexibility in a natural and safe manner.

It is often used in physical therapy to improve posture, alleviate back pain, and increase mobility.

In addition, the quadruped position is accessible to individuals of varying fitness levels, which makes it a fundamental component in both rehabilitation and general fitness routines.

The Bottom Line

Incorporating quadruped exercises into your fitness routine can significantly enhance your overall health and performance.

These exercises are instrumental in improving core stability, engaging multiple muscle groups, and promoting better posture. They also play a vital role in injury prevention by strengthening stabilizing muscles and improving joint stability.

Beyond these benefits, quadruped exercises enhance functional movement, making everyday tasks easier and safer. Their accessibility and versatility make them suitable for individuals of all fitness levels, offering a low-impact yet effective workout option.