Bird Dog Plank

Exercise of the week!

Starting position

Begin in a full plank position, arms shoulder width and legs hip width apart.


Lengthen the left leg and right arm simultaneously. Extend your opposite arm and leg out until they are parallel to the floor. Hold this position for 3 seconds. Return and repeat, alternating sides.  

Repeat this exercise for about 12 times more on both sides. 3-4 sets are enough to strengthen arms, legs and core. 

Combine it with pushups to increase difficulty. Perform a pushup and each time you return to plank position, repeat the Bird Dog Plank in each side.

Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers® Associate