How to Strengthen Your Core by Performing Dynamic Quadruped Alternating Arm and Leg Extensions (aka Horse Stance)

The quadruped alternating arm and leg extension is a great exercise that targets the deep stabilization muscles of your core. Emphasis is on the abdominals, spine, back (upper, mid, and lower) hip flexors, hip extensors, and the glutes. It will help improve strength and endurance of the muscles in your lower back and will help prevent the possibility of injury.

This is an excellent exercise for anyone to perform, especially those who have been told they have a "weak core" and others who play recreational or competitive athletics. The alternating arm and leg extension is great for improving your game with golf, tennis, lacrosse, and any other sports which involve rotation through the spine.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Your body
• A comfortable mat
• A broomstick or yardstick

1. 
    

   Begin by placing your hands and knees on the floor.

2. 
    

   Brace your abdominals (pull your belly button up towards your spine).

3. 
    

   Place your wrists directly below the shoulders and your knees directly below the hips.

4. 
    

   Keep your back straight and flat with your eyes focused on the floor. Visualize balancing a broomstick along your spine (lengthwise). To have greater results, you can even place a stick along your spine. The goal is to keep your back and hips straight while you do the exercise so that the stick does not fall to the floor.

5. 
    

   Your legs should be parallel and elbows should remain turned back toward your thighs with your fingers directed forward.

6. 
    

   From this position, inhale and raise your right arm up and out to a 45 degree angle (with thumb pointing up - see photo) while you lift your left leg simultaneously into as high as you can and into full extension without allowing your pelvis to sway to either side.

7. 
    

   Hold position for 5 seconds.

8. 
    

   During this extension, continue to keep your back flat. Do not let the broomstick stick fall off of your back.

9. 
    

   Exhale and tuck your elbow and knee in under your torso so that the elbow goes past the knee. Use your abdominals to pull you to the end of the movement.

10. 
     

    Repeat a set on one side, rest briefly and repeat on other side.

11. Perform 10-15 repetitions slowly for 1-2 sets.

Tips & Warnings

• You can use a yard stick, broomstick, etc. - anything that will sit along the length of your spine.
• Remember to brace your abdominal muscles throughout the entire exercise.
• Remember to breath slowly throughout the exercise. Never hold your breath.
• To make this exercise more difficult, perform while balancing on a 1/2 foam roller, dyna-disc, or BOSU ball.
• Make sure you are in good health and are cleared by a physician before performing any physical exercise.

Resources

• Bamboo Core Fitness
• Bamboo Core Fitness Official Website
• Health, Wellness, and Sport Supplements