- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
- Knee tuck progression
- Plank/straight-arm plank
- Side/oblique bridge
- Ab crunch
- Knee/leg raise
- Heel/shoulder bridge
- Standing/kneeling core conditioning
- Rotational core conditioning
- Posterior core conditioning
Quadruped opposite arm-leg raise
Planes of Motion
The quadruped opposite arm-leg raise strengthens the posterior core.
The opposite arm and leg lift requires good rotational stability of the core to maintain proper form.
This exercise can also enhance kinesthetic and body awareness. Placing a stick or tennis ball on the lower back gives extra feedback about the alignment of the spine.
Sit on your hands and knees on an exercise mat.
The hands are directly beneath the shoulders. The knees are directly beneath the hips.
The core is tight and the spine is neutrally aligned.
Extend one leg and lift the opposite arm until they are in line with the body.
Return to the starting position and repeat for the prescribed number of repetitions.
Keep the core tight and the spine neutrally aligned throughout the entire exercise.
Placing a stick or tennis ball on the lower back can give extra feedback about the alignment of the spine.