So, we're going to go through a quad two exercise. The quad two exercise is a great way to strengthen your hips and your core stability. What we do is we start off in this position with the hands underneath the shoulders, knees underneath the hips. You're going to engage your core muscles; it's very important that the core starts to work for this. Then, you're going to use your hip muscles to lift one leg straight out. What you want to do is engage the muscles here and your core. What you don't want to do is tilt, rotate, or shift your body weight; you want to keep your body straight.

Now, I'm going to bring the knee down and put a weight on him. Right now, I want that weight not to move. So, you want to make sure that your back is stable, engage your core, and lift that one leg up off the table without using the hips. Use those core muscles to do the lifting. There you go, and that's a quad two exercise.

Procedure:

No weight to the back:

Step 1

Step 2

Adding weight to the back:

Step 1

Step 2

Dr Michael Watins, DC
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