Smart Workout Diary

Quadruped Thoracic Rotation

Quadruped Thoracic Rotation is a bodyweight mobility exercise performed on hands and knees to move the upper back through controlled rotation. It primarily targets the upper back and also involves the obliques while the hips and lower back remain relatively stable. It supports thoracic mobility, body awareness, and comfortable rotational movement.

Demonstration

Demonstration: Quadruped Thoracic Rotation

Instructions

  1. Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. Place one hand lightly behind your head, keeping the other hand pressed into the floor.
  3. Exhale and rotate your chest toward the raised elbow, letting your gaze follow the elbow.
  4. Pause briefly without shifting your hips, then inhale as you rotate back toward the floor.
  5. Complete the desired repetitions on one side, then repeat on the other side.
Muscle Group
Upper Back
Other Muscle Groups
Obliques
Type
Stretching
Mechanics
Compound
Movement Patterns
Rotation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Rotate from your upper back rather than forcing the movement through your lower back.
  2. Keep your supporting arm straight but avoid locking the elbow forcefully.
  3. Use a smooth, comfortable range of motion and avoid pulling on your neck.
Exercise library