Quadruped Crawling is a low impact navigational exercise that improves coordination while working your quads, shoulders, core and legs. Improve your balance and range of activity as you move front-to-back and side-to-side while challenging your mind during crawling.
This exercise is easier if your knees remain on the floor.
Assume an all 4 position on the hands and balls of the feet.
Place hands directly beneath the shoulders, and the knees directly under the hips.
Place feet in line with the knees. Curl toes under.
Crawl forward to the midpoint between 2 cones. If you don’t have cones use 2 books.
Crawl laterally to both cones.
Return to the midpoint and crawl back to the start position.
Stand with feet hip width apart. Hips point forward.
Lift lift one leg onto bench as shown in video.
Maintain neutral spine.
Grab the dumbbells and place them at your sides. Brace the core.
Place most of your weight on the supporting leg.
Drop the knee down until it is 1-2 inches off the ground maintaining a slight forward torso angle.
At the bottom of the movement the knee angle on supporting leg is positioned slightly behind the toes.
Repeat for desired number of repetitions.
Change sides and repeat exercise. Maintain good posture throughout.
Repeat for the desired number of repetitions on opposite leg.
MODIFICATIONS: 1) Place one or two hands on a wall for support. 2) Perform the exercise without equipment.
TECHNIQUE: 1) Avoid lifting the heel on the supporting foot. 2) The knee on the supporting leg should not collapse inward while lowering. 3) For good balance, the foot on the bench should lie flat. 4) Adjust the height of the bench so that it’s in line with your knee. 5) Avoid rocking back. 6) Keep knee slightly behind toes. 7) Standing too far away from the bench will cause loss of balance. 8) To avoid loss of balance, have someone hand you the dumbbells, or place them on a nearby bench.