Exercise / 930008Animation available
Strength / Bodyweight
Bird-Dog
A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.
Equipment
Bodyweight
Experience
beginner
Movement
compound
Instructions
- 01
Start on all fours with a neutral spine.
- 02
Extend your right arm forward and left leg back simultaneously.
- 03
Hold for a moment, then return.
- 04
Repeat on the other side.
- 05
Alternate.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
