Bird Dog
Note: This is just a visual reference — it may vary depending on your setup.
Strength
Core
Core
Muscle Activation
Equipment
None
Setup / Starting Position
- Start on your hands and knees in a tabletop position, wrists directly under your shoulders and knees under your hips.
Exercise Position
- Extend one arm forward at shoulder height while simultaneously extending the opposite leg straight back at hip height.
Form & Performance
- Hold the position for a few seconds, keeping your core engaged and hips level.
- Lower your arm and leg back down and repeat on the opposite side.
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Breathing
Coach Tips