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 Laterals

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

Good For:

Neck

Upper Back

Flexibility

Reclined Butterfly

Lying flat on your back with legs extended, draw y...

Good For:

V-Sit

Lie on your back with your arms at your sides and ...

Good For:

Abdomen

Flexibility

Knees Hugs

Stand with your feet shoulder-width apart. Engage ...

Good For:

Bicycle Crunch Hold

Lie on your back with your knees bent and feet fla...

Good For:

Abdomen

Obliques

Strength

Curtsy Lunge Hold

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

Good For:

Cactus Arms

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

Good For:

Front Split

Start from a kneeling position with an upright tor...

Good For:

Side Lunge Hold

Start standing with a wide stance and a slight ben...

Good For:

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