Pronator quadratus

Schematic anatomy
Deep layerPronator quadratus

Arms

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Biceps

Long headShort headBrachialis · supporting muscle

Triceps

Long headLateral headMedial head

Forearms

BrachioradialisFlexor carpi radialisFlexor carpi ulnarisFlexor digitorum superficialisFlexor digitorum profundusFlexor pollicis longusExtensor carpi radialis longus & brevisExtensor carpi ulnarisExtensor digitorumExtensor pollicis longus & brevisAbductor pollicis longusPronator teresPronator quadratusSupinator

Hands

Abductor pollicis brevisFlexor pollicis brevisOpponens pollicisAdductor pollicisHypothenar musclesLumbricalsDorsal interosseiPalmar interossei
Movement guide

Pronator quadratus

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Deep distal forearm muscle that turns the palm downward.

01

Resisted forearm pronation

Forearm rotation · Light lever

Also works

Pronator teres; wrist stabilizers

How to perform

Support your elbow and forearm. Holding a light lever near its weighted end, turn your palm downward and return slowly.

Start with a short lever and keep your elbow still.

Example volume · 2 sets × 8–12 reps

Referenceswww.guysandstthomas.nhs.uk

Community draft · awaiting expert review