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Exercise guide

Bird-Dog

A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.

What this exercise works

Muscles
erector spinae · transverse abdominis · gluteus maximus
Goals
endurance · rehabilitation
Equipment
No equipment
Category
Strength
Difficulty
beginner

Demonstration

Bird-Dog Step 1

Step 1

Bird-Dog Step 2

Step 2

How to perform the movement

  1. Start on all fours with a neutral spine.
  2. Extend your right arm forward and left leg back simultaneously.
  3. Hold for a moment, then return.
  4. Repeat on the other side.
  5. Alternate.

Technique cues and common mistakes

  • Move slowly and with control.
  • Keep hips level throughout.

Articles featuring this exercise

This is general movement information. It is not medical advice or an individual prescription.

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