Bird dog
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Muscles worked
- High load
- Core
- Low load
- Glutes and Lower back
Primary muscles
Secondary muscles
How to do it
From all fours, brace the core and extend one arm and the opposite leg until they are level with the torso. Keep the hips square — no rotation — and reach long rather than high, then return under control and switch sides. If the hips twist or the lower back dips, shorten the reach.
Form cues
- Hips stay level — no rotation
- Reach long rather than high
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.