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Quadraplex Exercise & Workout 2023

The Quadraplex is a bodyweight exercise that strengthens your core, especially your abs, lower back, glutes, and hamstrings.

The Quadraplex exercise, also known as Bird Dog or Quadruped, is one of the best core strengthening exercises to add to your routine.

It doesn’t require equipment other than a mat, making it easy to incorporate into almost any core strength training program.

The Quadraplex exercise is also used in fitness and physical therapy routines because it improves strength and balance and enhances stability in the lower back.

Army PRT Quadraplex Four The Core Exercise

Quadraplex Exercise
Quadraplex Exercise

Quadraplex is the final exercise in our set of 4 core exercises. This workout exercise improves balance, coordination, and strength of the core muscles in the posterior chain.

  • Below is a breakdown of the movement that should be performed for 60 seconds.

How to do the Quadraplex Exercise

Time needed: 1 minute

Here’s a step-by-step guide on how to do the Quadraplex exercise:

  1. The starting position for the quadraplex is a six-point position with the knees on the ground beneath the hips.

    Contract the abdominal muscles as described in the bent leg raise exercise.

  2. On the command of ‘ready, exercise,’ raise the left leg and right hand until they are both straight and parallel to the ground.

  3. The head should stay aligned with the spine.

  4. Hold for at least 5 seconds, recover to the starting position if needed, and then return to the quadraplex.

    – The goal is to hold each quadraplex position (left and right) for 60 seconds.

  5. Alternate the arm and leg movements on subsequent repetitions, repeating for one minute.

  • Note: The key to this exercise is to control the lowering and raising of the opposite arm and leg while keeping the rest of the body aligned and still

Considerations During Execution

  • Do not let the lower back, shoulders, and trunk sag.
  • Stay tall on the supporting shoulder.
  • Hold this position for 60 seconds.

Resting and Resuming

  • To rest, return to the starting position for 3 to 5 seconds before resuming the exercise.

Transitioning Back and Switching Sides

  • On the command of ‘starting position, move,’ return to the starting position.
  • On the command of ‘change position, ready, exercise,’ repeat the exercise, but this time on the right side.

What Muscles are worked by the Quadraplex Exercise?

The Quadraplex (Bird Dog exercise) works on several muscle groups in your body as follows:

Erector Spinae

  • These muscles are on your back, from your hip to your head.
  • They help with stabilizing your spine during the exercise.

Abdominal Muscles (Transversus Abdominis)

  •  The transversus abdominis muscles are the deepest muscles of the abdomen.
  • They provide stability for the lower back.

Gluteal Muscles

  • The Glutes Includes the gluteus maximus, gluteus medius, and minimus.
  • These muscles are worked as you extend your hip during the leg lift


  • The Deltoids are shoulder muscles 
  • These muscles are worked as you extend your arm forward.


  • The hamstrings are the muscles at the back of your thighs.
  • The Quadraplex exercise engages these muscles during the leg lift, providing stability and power.


  • Quads are the muscles at the front of your thighs.
  • The Quadraplex workout engages the quads for stability throughout the exercise.
  • These muscles also help support the knee joints.

Benefits of the Quadraplex

Quadraplex’s primary target is the erector spinae. 

  • This long back muscle runs along the length of the spine, from the skull, neck, and ribs to the vertebrae and sacrum of the hip joint. 
  • They are involved in the spine’s extension, flexion, and rotation.
  • This exercise especially stresses these two abs. 
  • It also involves the glutes (when you raise your leg), the upper back’s trapezius muscles, and the shoulder’s deltoids (when you raise your arm).

This exercise is an ideal workout for strengthening the function of your lower back as it trains the core and back muscles at the same time.

  • If you are recovering from a back injury, consider Quadraplex a safe exercise to add to your journey. 
  • Doing Quadraplexs is also effective in relieving back pain. 

Quadraplex Conclusion

This exercise is not for you if you have shoulder pain. Check with your healthcare professional or physical therapist if you also have a back injury. 

  • Stop doing it if you have shoulder, back, or hip pain.

This exercise requires significant balance and stability, so it’s essential to perform it slowly and deliberately to maintain good form.

Using proper form, the Quadraplex exercise has significantly enhanced my core strength and stability and improved my balance and coordination.

I hope my article has helped you learn more about Quadraplex and will hopefully improve your core strength.


George N.