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Quadruped T-Spine Rotation
A bodyweight mobility drill performed in a quadruped position, focusing on increasing rotation and extension of the thoracic spine. It improves upper back posture and spinal health.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Abs, Lower Back, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
7/10External Obliques, Internal Obliques
Abs
5/10Transverse Abdominis
Lower Back
4/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Rest between sets or transition immediately to the other side.
How to Perform
Start on hands and knees (quadruped position) with hands under shoulders and knees under hips. Maintain a neutral spine. Place one hand behind your head or on your upper back.
- Inhale and rotate your elbow down toward the supporting wrist.
- Exhale and slowly rotate your torso upward, leading with the elbow and eyes.
- Reach the elbow toward the ceiling, maximizing thoracic rotation.
- Keep the hips and lower back stable throughout the movement.
- Return to the starting position and repeat for desired repetitions.
Coaching Tips
Form Cues
- Lead with the elbow.
- Keep hips level.
- Rotate the chest.
- Look where you rotate.
Breathing
Inhale as you rotate down; exhale forcefully as you rotate up into maximum extension and rotation. Maintain core brace.
Tempo
2-0-2
Range of Motion
Rotate the torso until the elbow points toward the ceiling, or until a stretch is felt in the upper back, without allowing the hips to shift.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the neck or lower back.
- Maintain a gentle, controlled range of motion.
Spotting
Not recommended; self-correction is key for mobility.
Common Mistakes
- Allowing the hips to shift or rotate excessively.
- Rushing the movement or using momentum.
- Bending the supporting elbow.
When to Avoid
- Acute low back pain or injury.
- Severe shoulder instability in the supporting arm.
Flexibility Needed
- Basic wrist and shoulder stability.
Build Up First
- Ability to maintain a stable quadruped position.
Also known as
T-Spine Rotation on All Fours, Thoracic Rotation Quadruped, Cat-Cow T-Spine Twist
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