Exercise guide
Bird Dog
- Muscles
- Abs, Shoulders, Glutes
- Equipment
- Bodyweight
- Style
- Strength
How to
The Bird Dog is a core stability exercise that enhances balance, coordination, and spinal alignment. It’s a low-impact movement ideal for strengthening the posterior chain and improving overall functional control. Begin on all fours with hands under shoulders and knees under hips, keeping your spine neutral. Extend your right arm forward and left leg backward simultaneously, keeping hips square. Pause briefly at full extension while engaging your core and glutes. Return to the starting position and repeat on the opposite side
Adapted from wger; author: Settebello. CC-BY-SA 4
Photo credit
Settebello · CC-BY-SA 4 · Original image. Shown smaller, no edits.