Shoulders
Quadriped Arm and Leg Raise
A controlled foundational movement designed to enhance shoulder stability and total-body coordination without equipment.
How to perform.
Follow the sequence — setup is half the lift.
Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
Engage your core to maintain a neutral spine and gaze downward at the floor to keep your neck in a straight line.
Simultaneously lift your right arm straight forward and your left leg straight back until both are parallel to the floor.
Focus on reaching through your fingertips and heel rather than lifting them high toward the ceiling.
Hold the top position for two seconds while maintaining level hips and a stable midsection.
Slowly lower both limbs back to the starting position and repeat the sequence on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively
- Allowing the hips to tilt or rotate
- Lifting the head to look forward
- Moving too quickly through the reps
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.