Curated Action

Bird Dog with Knee-to-Elbow Crunch

General Training

Bird Dog with Knee-to-Elbow Crunch is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration53 sec

Training Details

0:00 / 0:53
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator

Bird Dog with Knee-to-Elbow Crunch

Begin on all fours with hands under shoulders and knees under hips; extend opposite arm and leg straight out into a bird dog, hold briefly, then draw the elbow and knee together under the torso for a crunch, alternating sides halfway.

Key points

  • Maintain a level pelvis and neutral spine without arching or sagging the lower back
  • Exhale on extension and inhale as the knee and elbow crunch together under the chest
  • Engage deep core stabilizers to resist rotational wobbling during transitions

Common mistakes

Over-extending the rear leg into hyperextension or allowing the hips to shift and tilt to the side.

Sets: 1Rest: 1 minEst. duration: 53 sec
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