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4 Point Prone Contra Lateral Limb Raises

4 Point Prone Contra Lateral Limb Raises

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. 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. Hence you should be strengthening it 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
© by Phil Halfmann – all rights reserved
  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

Contra Lateral Limb Raises Progression

If you use additional weights or increase the strength of the resistance bands…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you may defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability.

No eccentric phase, the tension is basically just released. Make the most out of your training time and work your way up to appropriate weights or level of resistance.

It may also be a good idea to work on other aspects of the core equally as hard as your lower back to avoid strength imbalances.

Apart from looking weird strength imbalances can also lead to injuries.

Also, don’t just progress with adding more weight. Instead don’t look towards the ground while flexing and extending the hip. Keep your head up and look forward. All while maintaining perfect form.

If that’s still too easy then keep your head up and track and object/person while flexing and extending the hip.

Here are the progression levels:

  1. Beginner: look down
  2. Advanced: look forward
  3. Professional: look forward & track an object/person

Related Strength for Performance Exercises

Assisted Physio Ball Supine Bridging
Assisted Physio Ball Supine Bridging
Lunge with Bar Rotations
Lunge with Bar Rotations
Lateral Squat to Barbell Rotation
Lateral Squat to Barbell Rotation

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.