버드 독 – 팔꿈치에서 무릎

A stability and core control variation of the bird dog where you bring your elbow and opposite knee together to engage the abdominals more intensely.

Instructions:

• Start on all fours with hands under shoulders and knees under hips.

• Extend one arm forward and the opposite leg backward until both are parallel to the floor.

• Bring your elbow and opposite knee towards each other under your torso.

• Extend again to the starting position without letting your hand or foot touch the ground.

• Repeat for all reps on one side, then switch sides.

Common mistakes:

• Rounding or arching the lower back excessively

• Letting the hips rotate instead of keeping them square

• Moving too fast and losing control

• Not fully extending the arm and leg