Bird Dog
Improves balance, stability and posture
Core & AbsBeginnerStrengthStability
At a glance
| Muscles worked | Primary: Core and lower back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Stability |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on all fours
- Step 2: Extend one arm forward and opposite leg back
- Step 3: Keep hips level and core tight
- Step 4: Hold briefly then return
- Step 5: Alternate sides
Coaching tips
Benefits
Improves balance, stability and posture
Common mistakes
Letting hips rotate or back sag
Make it harder
Add arm and leg movement together
Make it easier
Do from knees only
Breathing
Exhale when extending
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each sideGeneral 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.