View this exercise on Fitain

Bird Dog (Standing)

  • Beginner
  • Body weight
  • Full Body

Setup instructions

1) Stand tall with your chest up, core tight, back flat and head neutral.

2) Lift your left arm up above your head and raise your right arm in front of you so its parallel to the floor. Raise your left knee up towards the ceiling - have a right angle here.

Perform instructions

1) Slowly lower your left foot towards the ground and left arm (so its parallel to the floor). As you do this, raise your right knee and arm up.

2) Follow this pattern and repeat.

Health benefits



Coordination · Balance

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