CORE · COMPOUND
Bird Dog
A quadruped stability exercise that challenges trunk control during opposite-limb movement.
Primary musclesCore
Secondary musclesGlutes, Shoulders
EquipmentBodyweight
DifficultyBeginner · Anti-Rotation
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Start on hands and knees with a neutral trunk.
- Reach one arm and the opposite leg away from the body.
- Return with control and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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