Bird Dog
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- MusclesBack, Core, Glutes
- EquipmentBodyweight
- LevelBeginner
How to do it
- Start on hands and knees, hands under shoulders and knees under hips.
- Brace your core to keep your back flat.
- Reach your right arm forward and your left leg back until both are in line with your body.
- Pause, return, and switch sides.
Coaching tips
- Imagine balancing a cup of water on your lower back.
Common mistakes
- Lifting the leg too high and arching the back.
- Shifting the hips to one side.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
