Quadruped, Alternating, Kneeling

Type: Back

This is a great exercise for strengthening the lower back and improving overall balance and coordination. Extension of the hips and shoulders means that it gives both upper and lower body parts a great workout.

Level :

Intermediate

Equipment : Yes

	Lower Back
	Buttocks Hamstrings Shoulders

Quadruped, Alternating, Kneeling Steps:

Step 1:

Position yourself on all fours (hands & knees) on an exercise mat.

Step 2:

Hands roughly shoulder width apart, knees and feet roughly hip width apart.

Step 3:

Contract the abdominal muscles and maintain a straight back throughout the movement.

Step 4:

Extend one leg at the knee and hip slowly out behind you whilst simultaneously extending the opposite arm out in front of you.

Step 5:

Both the leg and arm should be straight and parallel to the floor.

Step 6:

Return to the start position and repeat for the opposite sides.

Top Tip:

Keeping the torso tight throughout the movement will help you to maintain your balance and build a strong solid core. Draw the stomach in towards your spine and tense your back muscles to prepare your core for this exercise.