How to do a Quadruped Plank Hold
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Quadruped Plank Hold
Workouts with Quadruped Plank Hold
Instructions for Proper Form
Quadruped Plank Hold is a variation of the standard Plank that primarily targets the core. This bodyweight exercise involves positioning yourself on all fours with your knees lifted slightly off the ground, creating an additional stability challenge. The quadruped position uniquely emphasizes core engagement and stability, making it an excellent exercise for developing core strength and balance.
- Kneel on the ground with your knees about shoulder-width apart and your toes curled under your feet.
- Position your hands on the floor, right under your shoulders.
- Maintain proper posture by keeping your back straight, chest up, and eyes looking down.
- Raise your knees an inch or two off the ground by lifting your butt into the air.
- Keep your back straight and parallel to the floor.
- Hold this position for the duration of the exercise.
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Generate My PlanAlternative Exercises to Quadruped Plank Hold
1. Plank
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