Bird Dog Hold
Also known as: Quadruped Hold, Bird Dog Isometric Hold, Opposite Arm and Leg Hold
Body region
Muscles
Main
Helps
Holds
Technique
- Set up on all fours with wrists below the shoulders, knees below the hips and the spine neutral.
- Extend one arm forward and the opposite leg back until both are in line with your torso.
- Hold with the hips level, ribs down and neck long.
- Return slowly and switch sides.
Cues
- Keep the hips and shoulders level; imagine a glass of water on the lower back.
- Reach long instead of lifting high.
Common mistakes
- Arching the lower back to raise the leg higher.
- Letting the hips rotate.
- Holding the breath.