Medical Disclaimer

Before beginning any exercise program, consult with a qualified physician or healthcare provider. Content on this site is for informational purposes only and does not constitute medical advice.

Corebeginner

Bird Dog

Muscles Worked

Front
Back
Primary: erector spinae, glutes, core

How to do it

Start on all fours with hands under shoulders and knees under hips. Simultaneously extend your right arm forward and left leg back, keeping your spine neutral and hips level. Hold briefly, return, and switch sides.

Form Tips

Resist the urge to rotate your hips — keep them square to the floor. Think long, not high.

Mental Health Support

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317-965-0299
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