Quadruped Hold Plank
Strengthen your core with the Quadruped Hold Plank! Improve stability and posture with this challenging bodyweight exercise.
The Quadruped Hold Plank mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Quadruped Hold Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Quadruped Hold Plank Variations and Alternatives
How to do the Quadruped Hold Plank
Start on all fours with your hands placed directly under your shoulders and your knees under your hips. Keep your back flat, as if balancing a tray on your back.
Engage your core by pulling your belly button towards your spine and ensuring your back doesn't arch.
Lift your knees slightly off the ground (about an inch). Your weight should be evenly distributed between your hands and toes.
Keep your head in a neutral position, looking down at the ground between your hands.
Hold this position for the desired time, keeping your hips level and core engaged throughout.
To release, gently lower your knees back to the starting position.
Rest briefly and repeat for the desired number of sets.
Remember to breathe regularly throughout the exercise and maintain a strong, braced core to protect your lower back.
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Quadruped Hold Plank FAQs
What muscles does the Quadruped Hold Plank work?
The Quadruped Hold Plank mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Quadruped Hold Plank?
None. The Quadruped Hold Plank is a bodyweight exercise, so you can do it anywhere.
What are some Quadruped Hold Plank variations and alternatives?
Similar exercises include the Back Step Plank, Bear Crawl, Bear Kickback Plank and Bear Push-Up.
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