Abdominal 4 Points
Description
The abdominal 4 points is a deep core stability drill performed in a four-point kneeling position. The lifter lifts opposite hand and foot off the floor while keeping the spine perfectly neutral. It builds deep core control and is a key bird-dog progression.
Equipment Required
Abdominal 4 Points Instructions
- Get into a four-point kneeling position with hands under shoulders and knees under hips.
- Set your back flat with a neutral spine.
- Brace your core and keep your head neutral.
- Lift one hand a few inches off the floor.
- At the same time lift the opposite foot off the floor.
- Hold the position with the body steady.
- Lower the hand and foot back down.
- Switch to the other side and repeat.
Abdominal 4 Points Form & Visual
Abdominal 4 Points Benefits
- Builds deep core stability
- Trains anti-rotation
- No equipment needed
- Useful prehab drill
- Easy to learn
- Strong bird-dog progression
Abdominal 4 Points Muscles Worked
- Rectus abdominis
- Obliques
- Spinal erectors
Abdominal 4 Points Variations & Alternatives
- Bird Dog
- Dead Bug
- Plank
- Quadruped Hip Extension
