Weighted Hanging Leg Raise To Knee Tuck Exercise - How To Video & Tips
Try this exercise
Abs
Bodyweight
Beginner
Static
Glutes, Shoulders, Lower Back
The contralateral bird dog builds core strength while teaching your body to stay stable when moving opposite limbs. It's perfect for better balance and posture.
1. Start on hands and knees with wrists under shoulders and knees under hips 2. Keep your back flat and engage your core muscles 3. Slowly lift your right arm forward while extending your left leg back for the contralateral bird dog position 4. Hold this contralateral bird dog pose for 5-10 seconds while breathing normally 5. Lower back down and repeat with opposite arm and leg
• Keep your hips level - don't let them twist or tilt during the contralateral bird dog • Move slowly and controlled - rushing kills the stability benefits • Keep your head neutral - look down at the floor, not forward • Think about making the contralateral bird dog longer, not higher with your limbs
• Lifting the arm or leg too high instead of focusing on length and control • Letting hips rotate or drop - keep them square to the floor during contralateral bird dog • Moving too fast - the contralateral bird dog works best with slow, controlled movement
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