Male

Bird Dog

Muscles involved

When you incorporate the Bird Dog into your training routines using just your bodyweight, the benefits quickly become noticeable. This movement engages your glutes, hamstrings, and shoulders in a coordinated manner, strengthening your posterior chain while demanding deep core stability. The main result you will experience by practicing it consistently is enhanced body control and significant lower back comfort, as it teaches your body to stabilize the spine while your limbs are in motion. Furthermore, by requiring your glutes and shoulders to work together to balance, you will improve your overall postural alignment and performance in heavier compound exercises. It is a simple yet powerful exercise that delivers incredible functional strength, balance, and stability without needing any extra equipment.

How to do it

1. Get on all fours with your hands under your shoulders and knees under your hips, back straight. 2. Exhale and simultaneously stretch your right arm forward and your left leg backward. 3. Hold the balance for a few seconds, with hips and shoulders aligned, core activated. 4. Return to the starting position and repeat with your left arm and right leg, alternating sides.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your back straight during the entire movement. - Extend the opposite arm and leg in a controlled manner. - Maintain balance for 1-2 seconds in the extended position.