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
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.
Watch how to perform it
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