NOW Fitness · Exercise library
Bird Dog
- Main muscle
- Abs
- Muscle group
- Core
- Equipment
- Bodyweight
How to do it
- 1Start on all fours with hands under shoulders and knees under hips.
- 2Brace your core to keep your spine neutral.
- 3Extend one arm forward and the opposite leg back simultaneously.
- 4Hold briefly without letting your hips or shoulders rotate.
- 5Return to the start and switch to the opposite arm and leg.
Coaching cues
- Hips stay square
- Brace before you reach
- Slow and controlled
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