Bird-Dog
CoreStrengthBeginnerNo equipment
A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.
How to do it
- Start on all fours with a neutral spine.
- Extend your right arm forward and left leg back simultaneously.
- Hold for a moment, then return.
- Repeat on the other side.
- Alternate.
Tips
- Move slowly and with control.
- Keep hips level throughout.
Muscles
Primary: Erector spinae, Transverse abdominis
Secondary: Glutes (max)
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Variations
Bird Dog HoldNo equipment · Intermediate
Back ExtensionNo equipment · Beginner
Machine Back ExtensionBack extension machine · Beginner
SupermanNo equipment · Beginner
