Bird Dog Version Heel-Tap

Setup

Begin in a tabletop position on all fours, with wrists directly under shoulders and knees under hips. Ensure your spine is neutral and your core is engaged.

Movement

1. From the starting position, extend one arm forward and the opposite leg backward, keeping them parallel to the floor.

2. Bend the extended leg at the knee, bringing the heel toward the glute.

3. Briefly tap the heel or maintain the flexed position while focusing on hamstring contraction.

4. Lower the leg back to the extended position and return to the starting tabletop. Focus on stability and avoiding lower back arching throughout the motion.