Single Arm Quadruped Serratus Anterior Exercise
Single Arm Quadruped Serratus Anterior Exercise
A one-arm quadruped stability drill that challenges serratus and shoulder control while resisting trunk rotation — a strong progression for athletes.
Muscles Targeted
Serratus anterior, rotator cuff support, scapular stabilizers, obliques and trunk anti-rotation control.
Key Benefits
- Builds serratus strength and scapular control under load
- Trains shoulder stability with anti-rotation demand
- Excellent for athletes and advanced progressions
- No equipment needed
If hips twist, shorten the reach and slow down.
Equipment Needed
Floor space (mat optional).
How to Perform Single Arm Quadruped Serratus Anterior Exercise
- Set up on hands and knees with a strong, stacked torso.
- Shift weight slightly to one arm while keeping scapula stable.
- Reach the opposite arm forward (as shown).
- Hold briefly without rotating the trunk.
- Return and repeat for reps, then switch sides.
Programming Options
- 2–4 sets of 6–10 reps per side
- Or 20–40 second holds/slow reps per side
- Rest 60–90 seconds
Why This Variation Works
Single-arm support increases shoulder stabilization demand while the reach adds anti-rotation and control requirements through the trunk.
When to Use It
Scapular stability progressions, overhead-athlete routines, and return-to-sport shoulder plans.
Frequently Asked Questions
Is this too advanced?
If you can’t keep the trunk steady, start with quadruped scap push-ups or serratus punches first.
Should my supporting elbow lock?
Yes — keep it straight, but don’t jam the joint. Think “strong arm.”
How do I make it easier?
Shorten the reach, widen the knees, and slow the motion down.