Quadruped Thoracic Rotation Right Guide
Learn how to master the quadruped thoracic rotation to improve mid-back mobility, reduce stiffness, and boost your lifting performance.
How to Perform
- Begin on all fours with your hands directly under your shoulders and your knees under your hips.
- Place your right hand behind your head with the elbow flared out to the side.
- Breathe out as you rotate your right elbow down and across your body toward your left wrist.
- Reverse the motion by rotating your right elbow up toward the ceiling as far as your mobility allows without shifting your hips.
- Follow the movement of your elbow with your eyes to ensure your neck remains aligned with your spine.
- Pause for one second at the top of the rotation before slowly returning to the starting position.
Common Mistakes
- Shifting weight into the opposite hip to create a false sense of range.
- Using momentum or jerking the elbow rather than controlled muscle engagement.
- Aggressively pulling on the head or neck with the hand.
- Allowing the supporting arm to bend or collapse during the rotation.
Muscles Worked
Primary movers
- Upper Back
Stabilizers
- Core
- Shoulders
- Lower Back
Related Guides
- 2 Handed Kettlebell Swing — Strength
- 3D lunge warmup — Strength
- 4-count burpees — Strength
Upper Back · Strength