Wide Quadruped Pushback
The Wide Quadruped Pushback mainly works the core and shoulders, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Wide Quadruped Pushback Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
How to do the Wide Quadruped Pushback
Setup
Begin in a high plank position with your hands stacked directly under your shoulders.
Place your feet wider than shoulder-width apart to create a stable, wide base.
Movement
From the high plank, bend at the knees and hips while pushing your hips backward toward your heels.
Keep your knees hovering just above the floor, and keep your back flat without overarching or rounding significantly.
Push through your hands to return to the starting high plank position.
Maintain a steady, controlled tempo throughout the movement.
Wide Quadruped Pushback FAQs
What muscles does the Wide Quadruped Pushback work?
The Wide Quadruped Pushback mainly works the core and shoulders, with help from the quads. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Wide Quadruped Pushback?
None. The Wide Quadruped Pushback is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.