Bird Dog
Also known as: Quadruped Arm and Leg Raise, Opposite Arm Leg Raise, Hand-Knee Balance, Kneeling Superman, Bird Dogs, Opposite Arm and Leg Raise, Bird-Dog Exercise, Quadruped Opposite Arm Leg Raise
Body region
Muscles
Main
Helps
Holds
Technique
- Kneel on all fours, hands under the shoulders and knees under the hips.
- Brace the abs so the back is flat.
- Reach one arm forward and the opposite leg back until both are in line with the torso.
- Hold briefly, return to all fours and repeat on the other side.
Cues
- Keep the hips level as if balancing a cup on the lower back.
- Reach long rather than high.
Common mistakes
- Arching the lower back as the leg lifts.
- Rotating the hips open.
- Rushing the reps.