Core / AbsBeginner
Bird Dog
A quadruped exercise that extends the opposite arm and leg while keeping the torso still. It builds anti-rotation control, spinal stability and coordination.
Primary muscles
- Transverse Abdominis
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Obliques
- Rear Delts
- Sets
- 2–3
- Reps
- 6–10 per side
- Rest
- 30–45s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.