How to do a Bird Dog (Knees Off)
Start with hands below shoulders and knees below hips. Hover the knees off the ground and then lift opposite leg and arm like a normal bird dog.
Muscles used in a Bird Dog (Knees Off)
Shoulders, Chest, Triceps, Core - Abdominals, Core - Obliques, Quads, Glutes
Movement patterns used in a Bird Dog (Knees Off)
Miscellaneous
