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Bird dogs

Standing / Core / Moderate / No jumping

Side
Angled
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How to do it

  1. Set upOn your hands and knees, hands under your shoulders and knees under your hips.
  2. MoveReach one arm forward and the opposite leg back until both are level with your back, then bring them in and switch sides.
  3. Watch forLetting your hips tip or your back sag as the leg goes up. Keep your hips level and your belly braced.

Easier or harder

Easier
Lift just the arm, or just the leg.
Harder
Bear hold knee taps: hold your knees off the floor.

What it works

Muscles
Core
Position
Standing
Intensity
Moderate Medium
Impact
No jumping

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