High Bird Dog Plank: Strengthen Your Core & Glutes Effectively

Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to switch things up. High Bird Dog planks are a fantastic way to develop your core and lower back muscles and the awesome thing is you don’t need any equipment. Planks have become more popular over the years, stealing the spotlight from crunches and sit-ups which have sort of faded into the past.

Now, some people still do crunches and they can be effective for working the abs but planks do so much more like developing balance and coordination while also improving functional core strength more effectively.

In this Exercise

• Target Muscle Group: Erector Spinae, Internal and External Obliques, Rectus Abdominis
• Type: Strength
• Mechanics: Isolation
• Equipment: None
• Difficulty: Pull

Exercise Instructions

1. Begin by getting into a plank position which is essentially the same as doing a pushup.
2. Position the legs straight out with tip-toes on the floor shoulder width apart.
3. Extend your left arm straight out while lifting the right leg straight up off the floor and hold for at least 3 seconds.
4. Return to the starting position and repeat with the right arm and left leg.
5. Then repeat until your set is complete.

Variations & Tips

• You can perform the plank by holding one arm and leg off the ground for the whole set to make it an isometric movement. Then you’d alternate for another set.
• Keep your core tight and back straight throughout the entire movement
• Keep your head down and not up to prevent neck discomfort or injury.
• Make sure your hands are positioned directly under shoulders to support your body weight.
• The word “high” refers to being in a high position with the hands holding you up, as opposed to a conventional plank where the forearms support your body weight.
• The High Bird Dog plank is excellent for improving balance, developing coordination and building a strong, muscular core.

Watch: How to do a High bird dog plank

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