Frames from Coach Cole's demo in the Corebound videos.
Setup
Kneel on all fours with your hands under your shoulders and your knees under your hips. Keep your back flat and your neck long.
Step by step
- Hands under shoulders, knees under hips.
- Reach opposite arm and leg long.
- Keep the hips level.
Cole's tip
Reach long rather than high. Imagine a cup of tea on your lower back and keep it level.
Common mistakes
- Arching the back.
- Rotating the hips.
- Rushing.
Make it easier or harder
Easier option
Move only the legs.
Harder option
Pause three seconds at full reach.
Safety
- Use a mat or folded towel under your knees on hard floors.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
