Sliding Leg Bird Dog
The bird dog with the leg sliding straight back along the floor instead of lifting; the easier start for anyone who cannot yet keep the hips level with the leg in the air.
How to do it
Setup
On all fours, knees under the hips, hands under the shoulders, back flat, toes tucked.
Steps
- Slide one leg straight back along the floor as the opposite arm reaches forward.
- Pause with the arm and leg long and the hips level.
- Draw them back in and switch sides.
Common mistakes
Lifting the foot off the floor: it slides; that is this version. Hips dropping toward the sliding leg: keep both hip bones facing the floor. Rushing the switch: pause in every reach.
Breathing
Exhale extending, inhale returning.
