Bodyweight Quadruped Hold Row

Setup

1. Begin in a quadruped position (all fours): your hands should be directly underneath your shoulders and your knees directly underneath your hip joints.

2. Tuck your toes and engage your core to lift your knees roughly one to two inches off the ground, keeping your back flat (do not round or arch your spine).

Execution

1. Maintain the static, hovering knee position throughout the set.

2. While keeping your hips completely stable and parallel to the floor, lift one hand off the ground.

3. Reach up to tap your opposite shoulder with your palm.

4. Return your hand to the floor and repeat the action with the other arm.

Pro-Tips

• Focus on minimizing torso rotation. Imagine you have a glass of water on your lower back that you cannot spill.

• Keep your gaze focused on the mat between your hands to maintain a neutral neck position.