Should I feel this in my lower back?

No, you should feel the rotation primarily in your mid-back and obliques. If you feel strain in your lower back, focus on keeping your hips stable and reducing your range of motion.

How can I increase the difficulty of quadruped thoracic rotation?

Slow down the tempo to increase time under tension, or add a pause at the top of the rotation to challenge stability. You can also perform the movement from a bear plank position with knees hovering for added core demand.

When should I do quadruped thoracic rotation in my workout?

Perform it during your warm-up to improve thoracic mobility before upper body lifts, or include it in your core accessory work. It works well before pressing, rowing, or overhead movements that require good thoracic extension and rotation.

Quadruped Thoracic Rotation

Quadruped Thoracic Rotation is a bodyweight mobility exercise performed on all fours that involves rotating the upper body to improve thoracic spine rotation and engage the obliques. It suits lifters looking to improve upper back mobility, core control, and rotational strength as part of a warm-up or accessory work.

Muscle group: Core
Primary muscles: obliques
Equipment: Bodyweight

How to do the Quadruped Thoracic Rotation

Start on all fours with hands under shoulders and knees under hips, maintaining a neutral spine.
Place your right hand behind your head with your elbow pointing out to the side.
Rotate your upper body to the right, bringing your elbow toward the ceiling as far as comfortable while keeping your hips stable.
Reverse the movement and rotate your torso down, bringing your right elbow toward your left arm.
Complete all reps on one side, then switch hands and repeat on the opposite side.

Form tips

Keep your hips square and level throughout the movement to isolate the rotation in your thoracic spine rather than your lower back.
Lead the rotation with your eyes and head, allowing your upper back to follow naturally rather than forcing the movement.
Maintain weight evenly distributed through both knees and your supporting hand to prevent shifting or tilting.

Common mistakes

Rotating through the hips or lower back instead of the thoracic spine reduces the mobility benefit and can strain the lumbar region.
Rushing through the movement without control diminishes muscle engagement and limits the range of motion improvement.
Allowing the supporting arm to collapse or shift inward compromises stability and reduces the effectiveness of the rotation.

Sets and reps

Perform 2 to 3 sets of 8 to 12 reps per side as a warm-up or mobility drill, or include it in core accessory work with similar volume.

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Frequently asked questions

Should I feel this in my lower back?: No, you should feel the rotation primarily in your mid-back and obliques. If you feel strain in your lower back, focus on keeping your hips stable and reducing your range of motion.
How can I increase the difficulty of quadruped thoracic rotation?: Slow down the tempo to increase time under tension, or add a pause at the top of the rotation to challenge stability. You can also perform the movement from a bear plank position with knees hovering for added core demand.
When should I do quadruped thoracic rotation in my workout?: Perform it during your warm-up to improve thoracic mobility before upper body lifts, or include it in your core accessory work. It works well before pressing, rowing, or overhead movements that require good thoracic extension and rotation.

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