Quadruped core stability drill extending opposite arm/leg while resisting rotation.
- +Excellent spinal stability
- +Great warm-up for heavy lifts
- +Low fatigue and joint stress
- –Too fast = little benefit
- –Wrist discomfort if you load hands poorly
This exercise targets:
Core
Abs
Obliques
–
Lower Back
Glutes
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Start on hands and knees; hands under shoulders, knees under hips
- Brace your core and keep a neutral spine (don’t arch or round)
- Reach one arm forward while extending the opposite leg straight back
- Keep hips and shoulders square to the floor; resist twisting
- Pause briefly with long, steady tension; don’t lift the leg too high
- Return to start with control and repeat on the other side
- Breathe slowly; exhale as you extend, inhale as you return
