Bird-Dog Off Bench

How to perform it

Step-by-step instructions

1. 01Position yourself on hands and knees along a stable bench with hands under shoulders and knees under hips.
2. 02Brace your trunk and keep your spine neutral before shifting any weight.
3. 03Extend one arm forward and the opposite leg backward without moving off the bench.
4. 04Pause with your hips square, ribs controlled, and reaching limbs aligned with your torso.
5. 05Return both limbs slowly and repeat on the opposite side or as programmed.