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Quadruped Thoracic Rotation
The Quadruped Thoracic Rotation is a mobility exercise with no equipment for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 30%, obliques 20% and mid traps 12%.
How to do it
- Start on hands and knees on a mat, hands under the shoulders and knees under the hips.
- Place one hand behind the head with the elbow pointing to the floor.
- Rotate the upper back to swing that elbow up toward the ceiling, breathing out.
- Pause for 2 seconds at the top, then rotate the elbow back down toward the support wrist.
- Continue for 30 to 45 seconds, then switch sides.
Tips
- Keep the hips still and level over the knees.
- Follow the elbow with the eyes.
Common mistakes
- Shifting the hips to the side to fake the rotation.
- Pulling on the head with the hand.
Muscles worked by the Quadruped Thoracic Rotation
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Active rotation and extension of the upper back: the erectors and obliques move the spine, the shoulder blades follow, and the pecs open at end range.
Quadruped Thoracic Rotation alternatives
Same equipment
Frequently asked questions
What muscles does the Quadruped Thoracic Rotation work?
Mainly the spinal erectors (lower back) and obliques. The mid traps and rhomboids assist.
Is the Quadruped Thoracic Rotation good for beginners?
Yes. The Quadruped Thoracic Rotation is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Quadruped Thoracic Rotation?
For example the Open Book, Cat Cow and Segmental Cat Cow. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.