Exercises

Bird Dogs

Also known as Quadruped Opposite Arm and Leg Raises

What It Is

Reaching one arm and the opposite leg out from all fours builds balance. It teaches your trunk to keep your lower back steady.

How to Do It

Kneel on all fours on the floor, with a mat or folded towel under your knees. Reach one arm forward and the opposite leg back until both are straight. Hold for a breath, then return. Do all reps on one side, then switch.

Tips

Keep your hips level, as if balancing a glass of water on your lower back. Reach long instead of lifting high.

Skill Level

Novice. Everyday movements on a stable base. Safe to learn on day one.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

No equipment needed.

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