Adiletix - Bird Dog Crunch - Step-by-Step Guide

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Bird Dog Crunch

1 - Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
2 - Brace your core and keep your spine neutral, avoiding excessive arching or rounding of the lower back.
3 - Extend one arm straight forward while extending the opposite leg straight back until both are roughly in line with your torso.
4 - Pause briefly, then bring your extended elbow and opposite knee toward each other underneath your body, lightly rounding through the mid-back.
5 - Re-extend the same arm and leg with control, keeping your hips as level as possible.
6 - Repeat for the desired number of repetitions, then switch sides.

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