A core stability exercise that combines contralateral arm and leg movements from a quadruped position to enhance balance, coordination, and core strength.
Begin on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg back, keeping hips and shoulders square. Hold briefly, then return to start and switch sides. Perform combinations such as adding elbow-to-knee touches or holds.
Start in a quadruped position on hands and knees, with a neutral spine and core engaged.
Return to the quadruped position after completing the movement on both sides, maintaining balance and control.
Keep core tight, reach long with arm and leg, avoid rotating hips, move slowly and with control
Arching the back, rotating hips, rushing the movement, not engaging core
Add holds at full extension, perform on unstable surfaces, or add resistance bands.
Limit range of motion, perform only arm or leg movement, or use support under knees.
Maintain a neutral spine and avoid excessive arching. Stop if you experience pain in back, shoulders, or hips.