Bird Dog Plank (Bodyweight)

Also known as: Bird Dog Plank (Bodyweight).

High plank with alternating extension of one arm and the opposite leg.

How to perform this exercise

1. Start in a straight high plank with palms under shoulders, both forefeet grounded and feet set wide enough to balance. Keep hips level.
2. Reach one arm forward and the opposite leg backward to about torso height. Briefly hold without rotating the pelvis, return both supports and alternate diagonals. Knees stay off the floor.