Major Muscles Worked:

Core, Back, coordination

Set Up:

  1. Start on all fours, with your hips positioned directly above your knees and your hands directly under your shoulders.
  2. Your lower back should be in a neutral position, neither rounded nor arched.

The Movement:

  1. Start by raising your arm and opposite leg so that they’re both parallel to the floor.
    example: your right leg and left arm.
  2. Hold for a count of 1 to 2.
  3. Slowly lower to the starting position
  4. Alternate sides
    example: your left leg and right arm.

Specific Cues:

  • It’s common to initially raise the arm & leg on the same side – this happens to everyone.
  • Pause for a second in the top of the position. This will ensure that you’re not swinging and using momentum to perform the action, but the strength of your core to lift.



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