Bird dog reach

Strength
Easy
No kit
Both sides
Step 1 of 3 on the bird dog ladder

How to do it

On hands and knees, hands under your shoulders, knees under your hips, back flat.
Slowly reach one arm forward to shoulder height, then lower it.
Then slide the opposite leg back and lift it to hip height, hips level, and lower it.

Do it on one side, then the other.

Easier or harder

HarderBird dogThe next step on the bird dog ladder

Try it in a session

Pranamo plans a session for you each day, with moves like this one at your level, a voice that talks you through them, and a timer. It is invite-only while we build it.