Bird Dog

This core stability exercise extends an opposite arm and leg from a hands-and-knees position while keeping the torso steady.

Equipment

Bodyweight

Muscle groups

Back, Legs

Primary muscles

Glutes, Lower back

Secondary muscles

Anterior deltoids, Hamstrings

Use a controlled range of motion and a load you can manage. Stop if a movement causes pain. Ask a qualified coach for help with unfamiliar exercises.