Quadruped Position—Where Stability Begins

Overview:
The quadruped (hands and knees) position is one of the most foundational postures for core engagement and movement reeducation.

Details:
This position reduces compression on the spine and teaches your body how to brace and coordinate movement from the center. It’s where many rehab and performance drills begin—like bird dogs, rocking, and crawling.

Training in quadruped helps reestablish motor control, especially for those recovering from injury or building foundational strength.

Why It’s Important:
Quadruped drills teach how to move with your core—not against it. They stabilize the spine, strengthen the hips, and build total-body awareness.

Action Step:
Spend 5 minutes in quadruped performing bird dogs (opposite arm and leg extended). Focus on slow, controlled movement without shifting your hips or losing balance.