Bird Dog
On hands and knees, one arm reaches forward as the opposite leg reaches back. Four points of contact down to two.
The lesson
- 01
Hands under shoulders, knees under hips
A flat back, neck long, eyes at the floor between your hands.
- 02
Reach one arm forward
Thumb up, arm level with your ear. Reach it away from you rather than lifting it.
- 03
Opposite leg straight back
The other leg reaches long behind you until it is level with your back, toes pointing down at the floor.
- 04
Square the hips and ribs
The lifted-leg hip wants to roll open. Turn it back down. Both hip points face the floor, both shoulders stay level.
- 05
Change diagonals slowly
Bring the hand and knee back under you, then reach the other pair out. The moment of the change is the part that counts.
- 06
The easier version
Reach the arm only, then the leg only. Add the diagonal once neither one tips you.
- 07
The test
The trunk should feel braced all the way round and completely still, and the glute of the reaching leg should be working. If your low back is what you feel, you have lifted the leg higher than level.