Moves/bootyband spreaders

bootyband spreaders

ID: 946

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Exercise Type:
Total Quadruped
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Elbows face back, not out, to protect the elbow and shoulder joint.
  2. 2. Knees hover one inch off the floor; this baseline creates foundational tension.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.