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:

Flexibility

Neck Rotation

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

Good For:

Neck

Strength

Pistol Squat Hold

Start standing with your feet hip-width apart. Eng...

Good For:

Toe Squat

Start from a kneeling position with your knees and...

Good For:

Upward Dog

Start lying face-down on the floor with your legs ...

Good For:

Toe Touch

Start from a standing position with your feet hip-...

Good For:

Airplane

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

Good For:

Side Bend

From a standing or seated position with your back ...

Good For:

Pelvic Tilt Press

Start by lying on your back with your knees bent, ...

Good For:

Lower Back

Strength

Bridge Leg Lift

Start lying on your back with your knees bent and ...

Good For:

Wrist Flexion

Start from a kneeling position with your knees and...

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