Birddog Knees Up Hold
bilateralbilateralIntermediate
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Resistance
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Instructions & Biomechanical Cues
Begin in a table-top position. Raise your knees slightly off the ground in a ""bear crawl"" position. Simultaneously straighten your right arm in front of you and extend your left leg behind you. While this is happening, keep your left arm straight on the ground and right knee bent a few inches off the ground. Your right arm and left leg should be parallel with the ground. Hold that position for a second while keeping your core tight. After this action is completed, bring your right arm and left knee back toward you. Repeat for desired amount of reps and switch sides.
