Bird Dogs / Alternating Reach & Kickbacks
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Related exercises to discover
Bird dogs / alternating reach & kickbacks is a at-home work out exercise that targets abs and lower back and also involves glutes & hip flexors. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Side / lateral medicine ball throw / slam, bosu ball side planks and seated lumbar rotations / chair twists are related exercise that target the same muscle groups as bird dogs / alternating reach & kickbacks. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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