In this video, Dr. Ken Kaufman, sports chiropractor and MLB consultant, demonstrates the proper form and progressions of this key foundational movement that sets the stage for all athletic performance.

✅ Why It Works:

• Activates deep core stabilizers that protect your spine

• Improves hip and shoulder coordination

• Builds balance, posture, and movement control

• Ideal for both injury recovery and performance enhancement

🏋️‍♂️ How to Perform:

1. Begin on all fours with hands under shoulders and knees under hips

2. Engage your core to maintain a neutral spine

3. Slowly extend one arm and the opposite leg, keeping hips and shoulders level

4. Hold for 3–5 seconds, then return with control

5. Repeat for 2–3 sets of 8–12 controlled reps per side

💡 Pro Tip: The key is stability—keep your spine still and your core tight. Imagine balancing a glass of water on your back as you move.

🎯 Watch Next:

• Banded Plank Lateral Walk | Core & Shoulder Stability

• Push-Up | Upper Body Strength & Core Engagement

• Split Squat | Lower Body Strength & Balance

👟 Part of the Sports Med on Demand Corrective Exercise Series
Subscribe to learn how to move better, perform better, and live pain-free.

📲 Learn more: DrKenKaufman.com
#CorrectiveExercise #Quadruped #CoreStability #SpineControl #FunctionalTraining #SportsChiropractic #AthleticRecovery #DrKenKaufman #SportsMedOnDemand