Bird Dog Plank

Difficulty

Intermediate

Position

Floor

Type

Isometrics

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Bird Dog Plank

1. Set up in a strong high plank with wrists under shoulders and feet hip-width apart.
2. Brace your core, then lift one hand off the floor as the opposite leg reaches straight back behind you.
3. Hold the diagonal line from fingertips to heel while keeping hips square to the ground.
4. Lower with control, reset in plank, and switch sides.

Tips

• Squeeze your glutes and draw the belly button toward your spine to keep the lower back steady.
• Imagine balancing a glass of water on your hips to remind yourself not to twist.

Adjustments

• Practice lifting just the arm or just the leg until you feel solid, then combine the two.

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