isometric · beginner · single side
Bird Dog
Also called: Quadruped Opposite Arm-Leg Raise, Pointer
Coaching cues
- Reach opposite arm and leg long, not high
- Imagine balancing a cup of water on your lower back
- Ribs down, hips square to the floor
- Pause and own each hold before switching
Common mistakes
- Hips rotating open as the leg lifts
- Arching the lower back to get the leg higher
- Rushing between sides with no pause
Easier: Dead Bug
Harder: Superman Hold