Exercise library
Bird Dog
Core · Core
Generic core demo. Follow the steps below for this exact exercise.
CoreIsolationOne side at a time
A quadruped reach with the opposite arm and leg that trains the trunk and back to resist twisting.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
CoreBackGlutes
Equipment
Bodyweight
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Set your back flat and brace your core so your spine stays still.
- Reach one arm forward and the opposite leg back until both are in line with your torso.
- Hold for a second, return under control, then switch sides.
Coaching cues
- Keep your hips square to the floor, do not let the lifting side rise.
- Move slowly, this is a balance and control exercise rather than a stretch.