Four Limbed Staff
Expert Advice
Keep your elbows close to your body to protect your shoulder joints and to maximize the engagement of your triceps.
How-to-do Steps
- Start in a plank position with your hands under your shoulders and your body in a straight line.
- Engage your abs and keep your body rigid as you lower yourself to a few inches above the ground.
- Your elbows should be at a 90-degree angle, close to your sides.
- Push back up to the plank position.
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Muscles Worked
Four Limbed Staff primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves10%
Glutes10%
Abs20%
Triceps20%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Four Limbed Staff work?
Four Limbed Staff primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Four Limbed Staff?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Four Limbed Staff suitable for beginners?
Yes, Four Limbed Staff is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
