Bodyweight Quadruped Hold Row
The Bodyweight Quadruped Hold Row mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Quadruped Hold Row Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Deep Core (transverse abdominis)
Secondary
Front Shoulder (anterior deltoid)
How to do the Bodyweight Quadruped Hold Row
Setup
Begin in a quadruped position (all fours): your hands should be directly underneath your shoulders and your knees directly underneath your hip joints.
Tuck your toes and engage your core to lift your knees roughly one to two inches off the ground, keeping your back flat (do not round or arch your spine).
Execution
Maintain the static, hovering knee position throughout the set.
While keeping your hips completely stable and parallel to the floor, lift one hand off the ground.
Reach up to tap your opposite shoulder with your palm.
Return your hand to the floor and repeat the action with the other arm.
Pro-Tips
Focus on minimizing torso rotation. Imagine you have a glass of water on your lower back that you cannot spill.
Keep your gaze focused on the mat between your hands to maintain a neutral neck position.
Bodyweight Quadruped Hold Row FAQs
What muscles does the Bodyweight Quadruped Hold Row work?
The Bodyweight Quadruped Hold Row mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis, obliques and transverse abdominis.
What equipment do you need for the Bodyweight Quadruped Hold Row?
None. The Bodyweight Quadruped Hold Row is a bodyweight exercise, so you can do it anywhere.
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