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Stance

Quadruped

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Quadruped
Element Information
Short Name
All Fours
Description
Hands-and-knees position (all fours).
When to Use
Ideal for bird dogs, fire hydrants, and core stability exercises
Aliases
All fours, Hands and knees
Benefits
  • •Core stability
  • •Spinal control
  • •Safe for beginners
Tips
  • •Hands under shoulders
  • •Knees under hips
  • •Neutral spine
Common Mistakes
  • •Sagging lower back
  • •Rounding upper back
  • •Weight shifted to one side
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