Exercise library · Core
Bird Dog.
Core stability move improving balance and posture.
BeginnerBodyweight
The numbers
Sets
2–3
Reps
12–20
Rest
30–45
Muscles
Primary
Transverse abdominis · Spinal erectors
Secondary
Glutes · Shoulders
The play-by-play
How to do it.
- Step 01
Start on all fours
- Step 02
Extend opposite arm and leg
- Step 03
Pause keeping body straight
- Step 04
Return to start
- Step 05
Alternate sides
What separates good from great
Pro cues.
Keep hips level
Don't rotate torso
Slow and controlled