Procaryote
Back · Motor control

Quadruped Back Alignment

Quadruped back alignment, 3 sets, 8 repetitions, hold 5 seconds

Illustration of the Quadruped Back Alignment exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 5 seconds

Description: Get on all fours with your spine in a neutral position and your pelvis stable. Gently activate your abdominal muscles to slightly mobilize the lumbar region while controlling the load transfer. Maintain this aligned position without movement for 5 seconds each repetition.

Tips: Keep your gaze toward the floor to avoid arching the neck, breathe calmly, and avoid any compensation in the pelvis or trunk. Focus on stability and control rather than speed.

Progression: When you master the exercise well, gradually increase the hold duration up to 10 seconds.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Quadruped position with neutral spine and stable pelvis
Clinical goal
Improve motor control and lumbar stability
Also known as
lumbar stabilization in quadruped, back control in four-point position, lumbar motor control

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Reception of a ball with legs straightReception of a ball with legs straight, 3 sets, 8 repetitions Reception of the stick with bent legsReception of the stick with bent legs, 3 sets, 8 repetitions Reception with a stick with legs straightReception with a stick legs straight, 3 sets, 8 repetitions Reflex Support Work with Blazepod for Core ControlReflex support work with Blazepod, 3 sets, 8 repetitions, focus on core control Seated Stabilization on SwissBallSeated stabilization on SwissBall, 3 sets, 30 seconds, abdominal activation Seated Stabilization on SwissBall with BallSeated stabilization on SwissBall with ball, 3 sets, 10 repetitions, hold 5 seconds Thoracic Proprioception on a RollThoracic proprioception on a foam roller, 3 sets, 8 repetitions, controlled movements Ball Dribble Between Legs for Lumbar StabilityBall dribble between legs, 3 sets, 30 seconds, focus on trunk stability

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.