The quadruped stand is one of the most effective butt exercises. You train with it the back, the buttocks and also your legs
Table of contents
The special feature of the quadruped stand
The quadruped stance not only looks strenuous - it is.
Especially in the beginning, you will notice that it is difficult to keep your extended leg in the air. It will start to shake very soon.
But then it's simply a matter of persevering!
If you do this exercise correctly, you train your buttocks, your balance. A real all-rounder among the exercises at home.
Especially those who sit a lot at work should do this exercise regularly. The quadruped stand strengthens the entire back and thus prevents back pain.
The best yoga exercises for the lower back!
Distribute the weight on your knee and arms.
You should definitely not do without a thick training mat for this exercise. Your knees and your palms will thank you.
Fact Box
| Fitness level: | medium |
| Muscles: | Buttocks, back |
| Equipment: | A non-slip training mat |
| Sweat Level: | low |
| Training duration: | 12 repetitions and 3 passes per leg |
Before we go
1.) Grab a yoga mat
2.) Lace up your training shoes
3.) Find a place where you can stretch your leg through
Quadruped stand: strengthens buttocks and back
Kneel on the floor. Support yourself on the yoga mat with the palms of your hands.
The arms are at shoulder level. The knees are at hip level.
Now tense your abdomen and stretch through your back.
Now lift the right leg and the left arm. The leg is extended.
The thumb points upwards.
Hold this position for 10 seconds and now lower the leg again.
As you exhale, pull your knee toward your elbow. The palm of the hand points upward.
Repeat the exercise fluidly and with concentration. 10 times per side and then change sides.
These are the best exercises for a strong torso!
Beware of these errors
Many people tend to make a hollow back! You can prevent this if you tighten your stomach!
Tip: If you get pain from kneeling, you can fold the exercise mat and place it under your knee.
How to do the quadruped stance correctly: Video
You can find a more intensive variation of this exercise in this video:
Our conclusion
Try to stretch the leg as long as possible. Do you succeed only briefly at the beginning or can't lift it properly? Don't worry. After a few times of training it will get better. I promise :)
Want more effective butt exercises to do at home? This way :)
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