Bird Dog Hold

A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability.

How to do it

1. Start on all fours with hands under shoulders and knees under hips.
2. Extend one arm forward and the opposite leg back.
3. Keep your core tight and body level.
4. Hold the position without rotating your torso.
5. Hold for time. Complete on one side, then switch.

Tips

• Reach long through your fingertips and heel in opposite directions.
• Push the floor away with your supporting hand to stay stable.
• Breathe steadily instead of holding your breath.

Muscles

Primary: Erector spinae, Abs

Secondary: Glutes (max), Obliques, Rear deltoid