This exercise is a core-strengthening exercise that involves getting on all fours and extending opposite arm and leg out straight, like a bird dog pointing. It helps improve balance, stability, and posture.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens core muscles
- Improves balance and stability
- Targets lower back muscles
- Engages glutes and shoulder muscles
- Can help alleviate lower back pain
How to perform
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you.
- Hold this position for a few seconds, making sure to keep your core engaged and your hips level.
- Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions or time.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Primary
Obliques
Primary