Bird Dog
- Primary muscles
- Lower back, Abs
- Secondary muscles
- Glutes, Shoulders
- Equipment
- Body weight
- Movement pattern
- None
Steps
- 1 Begin on your hands and knees with your hands directly under your shoulders and your knees under your hips.
- 2 Extend your right arm forward and your left leg straight back, keeping both parallel to the floor and your back flat.
- 3 Slowly return your right arm and left leg to the starting position.
- 4 Now, extend your left arm forward and your right leg straight back, maintaining a stable core.
- 5 Return your left arm and right leg to the starting position, then repeat the movement, alternating sides.
