Core · Level 1
Bird dog
On all fours, extend opposite arm and leg without moving your hips.
- Suggested dose
- 2 × 8 rep per side · 30s rest
- Equipment
- No equipment · or · Mat
- Works
- Abs, Glutes, Lower back
- Pattern
- Anti-rotation, Anti-extension
How to do it
- Hands under shoulders and knees under hips.
- Extend one arm forward and the opposite leg back until they form a line.
- Hold 2 s and come back. Alternate.
Key points
- Imagine a glass of water on your lower back
- Push the floor away with the support hand
Common mistakes
- Lifting the leg too high
- Rotating the hips
Why it helps your tennis
Coordinates opposite sides of the body, as in every stroke and movement.
Source: Complete Conditioning for Tennis, ch. 7 (quadruped)
Related exercises
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Push-upsHorizontal push with the body as one block from heels to head.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.