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Bird Dogs / Alternating Reach & Kickbacks

Bird Dogs / Alternating Reach & Kickbacks exercise illustraion diagram
Equipment required
Primary muscle group(s)
Bird Dogs / Alternating Reach & Kickbacks exercise muscle groups Bird Dogs / Alternating Reach & Kickbacks exercise primary muscle groups Bird Dogs / Alternating Reach & Kickbacks exercise primary muscle groups Bird Dogs / Alternating Reach & Kickbacks exercise secondary muscle groups
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. 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.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
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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.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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