Bird-Dog Modified
Builds safe core and back stability without putting pressure on the belly.
Core & AbsBeginnerStrengthCompound
At a glance
| Muscles worked | Primary: core & back. Secondary: glutes, shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8 each side |
| Estimated calories burned | ~16 kcal |
How to do it
- Start on all fours with a neutral spine.
- Slowly extend one arm forward and the opposite leg back only as far as you can control.
- Keep the hips level and core gently braced.
- Return to start and switch sides.
- Complete 3 sets of 8 reps each side.
Equipment
- Mat
Coaching tips
Benefits
Builds safe core and back stability without putting pressure on the belly.
Common mistakes
Avoid letting the lower back sag or the hips rotate.
Make it harder
Hold the extended position for a few breaths.
Make it easier
Extend only the arm or only the leg.
Breathing
Exhale as you extend, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 30-60 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.