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Quadruped, Alternating

Type: Back
The quadruped is an effective exercise for developing the core and lower back, and is performed on all fours, lifting one arm and opposite leg, holding it. Extension of the hips and shoulders means that it gives both upper and lower body parts a great workout whilst improving overall balance and coordination. Below you'll find a video guide and step by step instructions that describes the correct technique for the alternating quadruped exercise.
Level :  Equipment : Yes
Lower Back
Buttocks
Hamstrings
Shoulders

Quadruped, Alternating 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 out behind whilst simultaneously extending the opposing arm in front

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 side

Step 7:
This is one repetition

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.
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