Bird dog

Category

Core

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Erector Spinae, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Deltoids, Iliopsoas

How to do it

1. Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
2. Extend your left leg backward, toes extended back, and right arm forward simultaneously, keeping your extending arm straight, until both are parallel to the floor.
3. Hold this position briefly, maintaining balance and stability.
4. Return to the starting position and repeat the movement with your left arm and right leg.

Form tips

• Engage your core to maintain stability and prevent your back from sagging.
• Keep your movements slow and controlled to maximize muscle activation and improve balance.
• Focus on keeping your extended arm and leg parallel to the floor to ensure proper form.