Bird Dog Hold

Instructions

1. 01

   Start on all fours with hands under shoulders and knees under hips.

2. 02

   Extend one arm forward and the opposite leg back.

3. 03

   Keep your core tight and body level.

4. 04

   Hold the position without rotating your torso.

5. 05

   Hold for time. Complete on one side, then switch.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.