Shoulder · Strengthening

Serratus Anterior Strengthening in Quadruped Position

Serratus anterior strengthening in quadruped, 3 sets, 12 repetitions

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Get on all fours, with hands under shoulders and knees under hips. Gently push your hands against the floor, spreading your shoulder blades apart, then slowly relax to return to the starting position.

Tips: Keep your back straight and avoid arching or rounding the lower back. Perform the movement slowly and control the push to effectively engage the muscle.

Progression: Gradually increase the number of repetitions or hold the pushing position for a few seconds before relaxing.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: mat
Starting position: Quadruped position, hands under shoulders, knees under hips
Clinical goal: Strengthen the serratus anterior muscle to improve shoulder stability
Also known as: exercise serratus anterior in quadruped, shoulder strengthening quadruped, scapular protraction exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.