Brace · Bodyweight · Learn first
Bird dog
On hands and knees, wrists under the shoulders, knees under the hips, spine long.
- 1Reach the opposite arm and leg out until they are level with the torso.
- 2Don't let the hips twist or the low back sag.
- 3Bring the elbow and knee back under you, then switch sides.
Easy to miss: Arching the low back to get the leg higher, or rushing the switch.