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Quadraplex

From hands and knees, extend the opposite arm and leg and hold without letting the trunk sag.

Four for the Core, exercise 4 of 4

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Quadraplex: official ATP 7-22.02 photo sequence (figure 4-15, 4C.4. Quadraplex) showing the positions of the exercise in order.
Figure 4-15. 4C.4. Quadraplex · ATP 7-22.02, p. 4-11 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Four for the Core, exercise 4 of 4

Held position, on commandHold 60 seconds on each side.

Starting position

Six-point position with the knees on the ground beneath the hips.

Six-Point Stance: A modified Front Leaning Rest: from the Front Leaning Rest, drop the knees to the ground with the toes pointed to the rear. ATP 7-22.02, para. 2-4, p. 2-2 (opens the official PDF)

Commands and movement

  1. 1READY, EXERCISE. Raise the left leg and right hand until both are straight and parallel to the ground. Keep the head in line with the spine, stay tall on the supporting shoulder, and hold for 60 seconds.
  2. 2To rest. Return to the starting position for 3–5 seconds, then resume.
  3. 3STARTING POSITION, MOVE. Return to the starting position.
  4. 4CHANGE POSITION, READY, EXERCISE. Repeat with the right leg and left hand.

ATP 7-22.02, para. 4-18, p. 4-11, Figure 4-15 (opens the official PDF)

What it develops

Improves balance, coordination, and strength of the core muscles in the posterior chain.

Focus: Posterior chain, Balance, Shoulder stability

Form

Drawn from the cited instructions.

Cues

  • Keep the raised arm and leg parallel to the ground.
  • Stay tall on the supporting shoulder.

Common mistakes

  • Letting the low back, shoulder, or trunk sag.