The 4 Point Prone Contra Lateral Limb Raises is a calisthenic low back exercise for beginners to improve hip extensor strength, trunk extensor strength, core stabilization, balance and proprioceptive capabilities.


During the 4 Point Prone Contra Lateral Limb Raises the focus is on strengthening the low back because it is part of the core and hence important for energy transfer when hitting the ball.

The posterior aspect of the core is very important in energy transfer and injury prevention and hence should be strengthened regularly to ensure proper joint integrity and enhanced energy transfer. Find out more about Why Core Training for Tennis Players is Important.

4 Point Prone Contra Lateral Limb Raises Description

4 Point Prone Contra-Lateral Limb Raises

4 Point Prone Contra-Lateral Limb Raises

  1. Place floor mat on the ground
  2. Position hands and knees on the floor mat (face down) with arms extended and hips & legs flexed at 90˚ (palms down); arms are underneath the shoulders and knees are in line with shoulders
  3. Raise opposite limbs (arm & leg) simultaneously; extend chest and retract the scapular throughout the movement; hold 1 second and descend; keep looking forward during movements
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