How to do a Quadruped Plank Hold
Reviewed by Jim Parker, CPT, B.A. Kinesiology
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.
Alternatives & Variations to Quadruped Plank Hold
1. Plank
92.8 mSCORESWAPPED 42 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Leg Raise
96.5 mSCORESWAPPED 17 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
3. Crunches
94 mSCORESWAPPED 17 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Dead Bug
92.4 mSCORESWAPPED 16 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
5. Scissor Kick
94.2 mSCORESWAPPED 13 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
6. Russian Twist
96.2 mSCORESWAPPED 12 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
7. Leg Pull-In
94.9 mSCORESWAPPED 11 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
8. Flutter Kicks
88 mSCORESWAPPED 10 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
9. Sit Up
93.8 mSCORESWAPPED 9 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
10. Quadruped Plank With Leg Extensions
40.3 mSCORESWAPPED 9 TIMESQuadruped Plank With Leg Extensions is a compound exercise that primarily targets the core, along with the glutes and hamstrings. By extending one leg at a time while maintaining a plank position, you engage the core more intensely for stability, while also working on strength and balance. This variation adds complexity by combining a core stabilization move with a functional leg extension.