Plank Bird Dog – On Knees

  • HOW: Begin by lying on your stomach. Bend the knees of both legs to a right angle. Prop your upper body on your forearms. Pushing through your forearms and thighs, lift the hips up to the ceiling. Keep the pelvis tucked underneath you. Lift one arm to the side and the opposite side leg behind you. Repeat on the opposite side arm and leg. 
  • FEEL: You should feel your front and side abdominals. You should feel the back of the hip performing the leg lift. You should feel the back of the shoulder performing the arm lift.
  • COMPENSATION: Avoid overextending your low back. Avoid rotating the pelvis. Avoiding shifting the hips to the side.
Exercise Library