With this version of the bird dog, instead of starting in quadruped position before extending the contralateral arm and leg. The Lateral Leg Bird Dog starts with one leg lateral to the body, one knee under the hip and each hand under each shoulder.
To perform the Lateral Leg Bird Dog, begin by engaging your core to maintain stability. Slowly extend the leg that is lateral to your body, keeping it in line with your hip. At the same time, extend the opposite arm forward, ensuring that both remain parallel to the ground. Hold this position for a moment, focusing on maintaining balance and proper alignment through your spine.
As you return to the starting position, engage your core further to control the movement, avoiding any swinging or jerking motions. Repeat for 1 set of 15 repetitions, then switch sides to ensure balanced strength throughout your body. This variation not only challenges your stability but also targets the medial glutes, hamstrings, and core effectively, making it a great addition to your workout routine. For added difficulty try ankle weights.
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