How to Do the Quadruped Core Exercise

The quadruped core exercise is a relatively simple yet effective posture and balance exercise. It is often used as a diagnostic tool to determine whether someone has more balance on one side than the other. In the quadruped core exercise, you are simultaneously moving your opposite arm and leg. This technique is called cross-patterning, which is a popular movement pattern in many sports. As such, it is often used in athletic training and rehabilitation. Here are steps in the exercise.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise clothes
• Exercise mat

1. Kneel on all fours. Inhale in preparation. As you exhale, activate your core by drawing your navel to your spine. Important: You should be able to do this without moving your spine.
2. Check to see if your weight is evenly distributed. If possible, work in front of a mirror. Also, your shoulders should be relaxed.
3. Inhale to prepare. As you exhale, simultaneously extend your right leg and your left arm. Inhale to return.
4. Exhale, and extend your left leg and right arm. Inhale to return.Perform as many repetitions as you can without losing form.

Tips & Warnings

• If you have knee injuries, you can perform this exercise prone over the stability ball.
• Do not allow your back to arch.

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