QUADRUPED HIP STRETCH

Key Takeaways

  • Quadruped hip stretch releases tension in the hips, shoulders, and lower back through a flowing transition
  • It targets the hip flexors, glutes, latissimus dorsi, and shoulder muscles
  • Performed by moving from an extended tabletop position into sitting, the hips back with arms reaching forward
  • Great as a cool-down stretch or a gentle reset between floor-based exercises
  • Should be done slowly, letting the hips sink back with control rather than dropping quickly

Proper Form and Technique

  1. Start on all fours with your hands positioned slightly forward of your shoulders and knees under your hips
  2. Slowly sit your hips back toward your heels, keeping your arms extended and reaching forward along the floor
  3. Let your chest lower toward the ground as your hips move back, feeling the stretch through your hips, shoulders, and back
  4. Hold the stretched position for a few breaths, keeping your arms long and active
  5. Slowly shift your weight forward again, returning to the extended tabletop position
  6. Repeat the flow for several controlled repetitions

Keep the movement smooth and continuous, letting your hips lead the transition rather than rushing the arms forward.

Modifications for Different Fitness Levels

Beginners

Keep the hip sink shallow and the arm reach shorter, moving slowly between the two positions to build comfort with the transition.

Intermediate

Sit the hips fully back toward the heels with arms fully extended, holding the stretched position for 15–20 seconds before returning to tabletop.

Advanced / Added Challenge

Walk the hands slightly to one side while sitting the hips back to deepen the stretch along one side of the back and shoulder, holding before repeating on the other side.