How to do the bird dog plank stretch

Instructions for bird dog plank:

Place your hands under your shoulders so they are almost touching.

Engage your core to simultaneously extend your left arm straight out in front of you and your right leg straight back behind you.

Keep your hips squared and try to form a straight line all the way from your left hand to your right foot.

Hold the position.

What does bird dog plank help with?

Strength

What areas does bird dog plank exercise?

Glutes, Lower Back, Shoulders

How is bird dog plank performed?

Isometrics

When should you avoid bird dog plank?

Osteoporosis, Herniated Disc, Sciatica, High Blood Pressure, Heart Condition

Other stretches to explore:

Strength

Airplane

Start lying on your stomach with your legs straigh...

Good For:

Arm Circles

Stand with your feet shoulder-width apart and arms...

Good For:

Reverse Lunge

Starting from a kneeling position, extend your rig...

Good For:

Curtsy Lunge Hold

Start standing with your feet shoulder-width apart...

Good For:

Overhead Reach

Sitting with your back straight, sweep your arms o...

Good For:

Seated Figure Four

Sitting on the edge of your chair with your back s...

Good For:

Seated Figure Four

Sitting on the edge of your chair with your back s...

Good For:

Single Knee-to-Chest

Start by lying on your back with your legs extende...

Good For:

Neck Extension

From a seated or standing position, straighten you...

Good For:

Neck

Flexibility

Wall Dog

Start facing the wall, feet shoulder width apart, ...

Good For:

Discover Workouts that include bird dog plank:

Planks IV

A series of plank poses activating all of the muscles in your core. A strong core improves posture and balance, increases flexibility, and reduces lower back pain.

5 mins

Expert

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

20 mins