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Bird dog

Execution

  • Start on all fours.
  • Now lift your right hand and left knee off the ground.
  • Stretch your arm out to the front and your leg to the back. Keep your abdominal wall turned on and your hips level.
  • After you have extended your leg and arm bring your knee to your elbow. Try to let them touch.
  • Then extend your arm and leg again.

Points of attention

  • Keep your core engaged.
  • Keep your hips level.
  • Press with your hand(s) into the ground so your shoulder blades rotate a little bit to the side.
  • Not too much, just so you feel your muscles turn on.

Variations

PROGRESSIONS
  • Hold a dumbbell in your hand.
  • Lift your knees off the ground, knee elevated bird dog.
REGRESSION
  • Skip the crunch

Muscles involved

  • Abdominals
  • Glutes
  • Back muscles
  • Hamstrings