Bodyweight Back Bird Dog Fly

Setup

1. Begin in a quadruped position (all fours) on a mat. Ensure your wrists are directly under your shoulders and your knees are directly under your hips, creating a table-top shape with a neutral spine.

Movement

1. Engage your core to maintain stability throughout the movement.

2. Simultaneously lift one arm out to the side and the opposite leg out to the side, maintaining a 90-degree bend in the knee.

3. Your arm should reach shoulder height while the knee reaches hip height, creating a 'wing' shape.

4. Keep your hips and shoulders square to the floor; do not twist your torso.

5. With control, lower both limbs back to the starting position without resting fully on the floor if performing continuous repetitions.

Form Tips

• Imagine balancing a glass of water on your lower back to prevent excessive shifting.

• Move through the range of motion slowly to maximize stabilization benefits.