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Male
Bird Dog
Muscles involved
The bird dog extends your opposite arm and leg from all fours. It builds core stability and protects your lower back, making it a great warm-up.
How to do it
- Get on all fours with your hands under your shoulders and knees under your hips, back straight.
- Exhale and simultaneously stretch your right arm forward and your left leg backward.
- Hold the balance for a few seconds, with hips and shoulders aligned, core activated.
- Return to the starting position and repeat with your left arm and right leg, alternating sides.
Equipment required
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.
Difficulty
PrincipianteFrequently asked questions
Bird Dog: which muscles does it work?
Bird Dog mainly works: Abs, Glutes, Back. It also involves: Rectus abdominis, Erector spinae, Gluteus maximus, Anterior deltoid, Hamstrings.
