How To Do Standing Bird Dog Properly + Tips & Modifications, From A Personal Trainer

Whether it’s pushing harder through a HIIT routine or throwing on an extra plate, transformation is rarely easy. That’s why this holiday, we’re gifting the athletes in our lives (and ourselves!) the gear to help take their passions to the next level. Whether that’s the 4-way stretch of the Under Armour Meridian Ankle Leggings or the aerodynamic fit of their Infinity High Printed Sports Bra—Under Armour is what the everyday athlete wants to unwrap this year… Every rep, every mile, every season is a gift.

When it comes to stockpiling our favorite simple exercises, we're all about moves that work a lot of different muscles and have modifications to suit all skill levels. One of those moves? Standing bird dog.

You may have completed a traditional bird dog (done on all fours) in a fitness class before, and this version incorporates extra factors like balance and weights for one super-efficient exercise.

Doing a standard bird dog comes with so many benefits, but by making this a standing exercise, you're incorporating balance and stability. This move is also excellent for toning up your back muscles, which Arrington previously explained is essential to overall core strength.

"[Back muscles] help stabilize and bend your spine, raise and retract your arms, and are the key to good posture," she says, adding, "Truly, your back muscles play a role in just about every movement you can make."