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Shoulder · Strengthening

Unilateral serratus anterior strengthening in quadruped

Unilateral serratus anterior strengthening in quadruped, 3 sets, 10 repetitions per side

Illustration of the Unilateral serratus anterior strengthening in quadruped exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Get on all fours, hands under shoulders and knees under hips. Keeping the arm straight, push the hand forward to protract the scapula, then slowly return to the starting position. Repeat the movement in a controlled manner for each side.

Tips: Keep your back straight and avoid arching or rounding the back during the exercise. Focus on the scapular movement to properly activate the serratus anterior muscle.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Quadruped position, hands under shoulders, knees under hips
Clinical goal
Strengthen the serratus anterior muscle to stabilize the shoulder
Also known as
unilateral serratus anterior strengthening in quadruped, scapular protraction exercise, activation serratus anterior quadruped

Precautions

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

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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.