Core Exercise: Dirty Dogs

Exercise: Dirty Dogs
Equipment: No equipment
Movement Type: Core
Body Focus: Core, Lower Body

Start by kneeling on an exercise mat, positioning your knees and feet hip-width apart, in line with your feet. Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders with your hands facing forward.
Reposition your hands and knees as necessary so that your knees are directly under your hips, and hands are directly under your shoulders. Brace your abdominal / core muscles to position your spine in a neutral position. Exhale and lift one knee off the floor, and while maintaining the bent-knee position, slowly externally rotate it outwards and upwards. Attempt to move the leg and minimize rotating your trunk. Hold this position briefly, while keeping a stable trunk and head level with your spine, squeeze the glutes then slowly lower your knee back towards the floor. Pause briefly, then repeat with the opposite leg - like a dog!