Should I lock my elbows during this exercise?

Maintain a soft micro-bend in the supporting elbow to ensure the load is managed by the muscles rather than the joint.

How high should I lift my leg and arm?

Only lift your limbs until they are parallel with your torso. Lifting higher often causes the lower back to arch, which reduces the effectiveness of the core and shoulder engagement.

Can I perform this if I have wrist pain?

If resting on your palms is uncomfortable, you can perform the exercise on your knuckles or place your hands on yoga blocks to reduce the angle of wrist extension.

Quadruped Arm and Leg Raise Guide | Shoulder Stability

Master the Quadruped Arm and Leg Raise with our expert guide. Build shoulder stability and core strength using these controlled bodyweight steps.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Glutes
Erector Spinae
Core
Upper Back

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders