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Upper Back · Beginner

Quadruped Active Thoracic Extension

Dynamic upper-back mobility drill performed from a hands-and-knees position while the lower back stays controlled.

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Quadruped Active Thoracic Extension demonstration

Exercise overview

Training details

Upper Back

Equipment

Bodyweight

Sets × reps

2 × 10

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Begin on hands and knees with the wrists under the shoulders, knees under the hips, and spine neutral.
  2. 02Sit the hips slightly toward the heels while keeping light abdominal tension.
  3. 03Press the hands into the floor and lift the chest forward and upward by extending through the upper back.
  4. 04Pause at the largest comfortable thoracic range without flaring the ribs, arching the lower back, or forcing the neck.
  5. 05Return to neutral under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationT Spine CAR

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Alternatives

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