Stance

Quadruped

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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