Arm Quadruped & Leg Extension
The Arm Quadruped & Leg Extension mainly works the glutes & hips and lower back, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Arm Quadruped & Leg Extension Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Deep Core (transverse abdominis); Abdominals (rectus abdominis)
How to do the Arm Quadruped & Leg Extension
Starting Position
Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips. Keep your back neutral and your core engaged, ensuring your neck is in line with your spine.
Movement
Simultaneously extend your right arm forward and your left leg backward, aiming to create a straight line from your fingers to your toes.
Keep your hips level and avoid rotating your torso; imagine you have a glass of water resting on your lower back that you must not spill.
Hold this extended position for 1–2 seconds, focusing on squeezing your glutes and engaging your core.
Return your arm and knee to the starting tabletop position with control.
Repetition
After completing the desired reps on one side, repeat the movement using your left arm and right leg (alternating).
Tips for Success
Perform the move slowly and deliberately to emphasize stability.
Keep your gaze directed toward your yoga mat to maintain a neutral neck position.
Arm Quadruped & Leg Extension FAQs
What muscles does the Arm Quadruped & Leg Extension work?
The Arm Quadruped & Leg Extension mainly works the glutes & hips and lower back, with help from the core. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Arm Quadruped & Leg Extension?
None. The Arm Quadruped & Leg Extension is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.