Doing a correct “birddog”
I’ve seen this exercise performed in a variety of settings and variations. When you begin this exercise, concentrate on using the muscles in your torso, rather than throwing the limbs away from the body. A level spine, in neutral, meaning no sagging or arching, and a drawing in of the low belly will allow you to strengthen your core musculature with this exercise.
Begin with just the lower body.
Stabilize the torso by drawing in the low belly in towards the spine, and keep the pelvis in neutral.
Avoid cocking the working leg/hip up or drooping the hip down. (click the pictures for examples)
Lifting the opposite arm is a progression and should only be added when you can complete five 5 second holds on each side correctly.
Hold for 3-5 seconds, 3X and progress to 6 on each side. Do often for building your core strength.