Core · Beginner

Bird Dog

Core stability drill for spine control, glutes, and shoulder coordination.

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Bird Dog demonstration

Exercise overview

Training details

CoreGlutesShouldersLower Back

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

01Start on hands and knees with hands under shoulders and knees under hips.
02Brace lightly and keep the spine neutral.
03Reach one arm forward and the opposite leg back.
04Pause without rotating the hips or ribs.
05Return slowly and alternate sides.

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