Opposite Arm and Leg Raise against Wall
Facing a wall with the hands on it overhead, lift one arm off the wall and the opposite straight leg back, then switch; the bird dog done standing.
How to do it
Setup
Facing a wall a small step away, both hands on it above the head, feet hip-width.
Steps
- Lift one hand off the wall and the opposite leg straight back.
- Hold the line for a beat without arching the lower back.
- Return both and lift the other pair.
Common mistakes
Arching the lower back to lift the leg higher: stop where the pelvis stays still. Twisting the hips open: keep both hip bones facing the wall. Leaning into the wall: the hands only touch it.
Breathing
Exhale lifting, inhale lowering.
