Quadruped start — flat spine
Extend right arm + left leg
Switch — left arm + right leg
Why this exercise
Builds anti-rotation control of the lumbar spine, the #1 driver of disc re-injury.
Setup
- ·Hands and knees, neutral spine.
- ·Brace your core lightly — like someone's about to poke you.
How to do it
- 1Extend opposite arm and leg until parallel with the floor.
- 2Hold 2 seconds without letting the hips rotate.
- 3Return with control. 8 reps per side, 3 sets.
Form cues
- ·Imagine balancing a glass of water on your lower back.
- ·Reach long, don't lift high.
Can't do the full version?