Exercise for Week of March 22, 2010 – Upright Bird Dog

Posted on 22. Mar, 2010 by in Exercises, Uncategorized


Turns out, you can work all of your leg, quads, glutes, calf and hip flexor muscles without even standing up from your office chair; all you need is an exercise called the Upright Bird Dog.

How to do it:

1. Sit on the edge of a bench with your feet planted on the floor. Place your hands on the bench next to each hip, palms down. Straighten your arms so that you lift your butt slightly off the bench.

2. Step out slightly so your body is in front of the bench with your legs bent and thighs parallel to the floor.

3. Lift your right leg off the floor and raise your left arm in front of your body. Hold the position for 5 to 10 seconds.

4. Repeat on the other side. Perform a total of 3 to 6 reps on each side.

One Response to “Exercise for Week of March 22, 2010 – Upright Bird Dog”

  1. nursing schools 11 April 2010 at 11:50 am #

    What a great resource!

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