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Also known as: Quadruped arm and leg raise.

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Technique

  1. Start on all fours, with your shoulders in line with your hands and hips over your knees, feet engaged.
  2. Engage your core and lift one leg and the opposite arm to bring them in line with your back.
  3. Slowly return to the starting position and repeat on the other side.

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Form tips

  • Do not arch your back to bring the leg up, think of kicking the wall behind you with your heel
  • Look down to not arch your neck
Logging: Alternate sides continuously.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Back
  • Serratus anterior
  • Shoulders
  • Spine
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Hipextension
trains stretches

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Progressions

e07d

One-arm one-leg plank

Intermediate
e0lf

Double bird-dog

Novice
e0sa

Head tap bridge

Advanced
e1bc

Dolphin kicks

Novice
e0i0

Bridge pushup

Intermediate
e0s9

Bridge raise

Intermediate
e0hx

High bridge rotation

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.