Peak Health

Bird Dog

Abdominals · Glutes · Lower back · Shoulders · Bodyweight

Bird Dog, startBird Dog, end

How to do it

  1. Begin on all fours with your hands directly under your shoulders and your knees under your hips.
  2. Brace your core and keep your head and neck in a neutral position. This will be your starting position.
  3. Extend one arm straight out in front of you while extending the opposite leg straight back, until both are level with your torso.
  4. Keep your hips and shoulders square to the floor, resisting any rotation or arching of the lower back.
  5. Pause briefly, then return your arm and leg to the starting position with control.
  6. Repeat on the opposite side, alternating until the set is complete.
Primary muscle
Abdominals
Secondary muscles
Glutes · Lower back · Shoulders
Equipment
Bodyweight
Sides
One side at a time

Watch it performed (opens in a new tab)