Quadriped Arm and Leg Raise
The Quadriped Arm and Leg Raise is a beginner none (bodyweight) exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Quadriped Arm and Leg Raise
- In this exercise, the back muscles and the muscles of the back of the leg and back of the arm are activated by lifting the crossed arm and leg at the same time in the crawling position.
- It also improves balance and proprioception.
- The movement is done symmetrically.
- Get into a crawling posture.2.
- Draw your abdomen in, then raise your right leg and left arm.3.
- You should keep your abdomen in for 8 seconds.4.
- After 8 seconds, slowly lower your arm and leg.5.
- Then release your muscle.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.