Crossed Extension in Quadruped Position

Description

Get into a quadruped position, with your knees aligned under your hips and your hands under your shoulders. Maintain a neutral spine position, keeping your back slightly arched and your chin tucked in. Engage your core and back muscles lightly to stabilize your trunk, then lift your feet off the ground, balancing only on your knees. Next, slowly raise one arm and the opposite leg, ensuring your trunk and pelvis remain stable without rotating or shifting. Stretch your arm forward and your leg backward, maintaining a stable posture. Slowly return your arm and leg to the ground, then repeat the movement on the opposite side

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Thoracic extensors

Difficulty

Difficult

Movement

Extension

Contraction mode

Concentric