Kneeling Bird Dogs

Back To All Core Exercises

Starting Position
Kneel on your hands and knees, placing hands below your shoulders and knees directly beneath your hips.

Action
EXHALE: Raise right knee off the floor, extending leg behind you, parallel to the floor as you also extend your left arm in front. Hold for 1-3 counts.

INHALE: Lower your arm and leg back to the starting position, rounding your back like a cat. (Try to pull your navel toward your spine, forming a straight line with your body before rounding your back.)

Repeat this exercise alternating sides to complete 1-2 sets of 10-15 reps for each side.

Special Instructions
Try not to tense up and stay as relaxed as possible.

Muscles worked: Lower back, Glutes, Abs