Muscle group: lower body (lower back, glutes), core, arms
Intensity: moderate
The Bird Dog is perfect for improving balance, stability, and core strength. This straightforward exercise strengthens your back, butt, and shoulders, helping you improve your posture and avoid injuries. It’s simple enough for a warm-up and challenging enough for more intense sessions like circuits and HIIT, making it ideal for both beginners and those looking to intensify their workouts.
Directions
- Start on all fours—hands under shoulders, knees under hips.
- Tighten your core and stretch your right arm forward and your left leg back, keeping both straight and parallel to the ground.
- Hold for a few seconds, then return to the start.
- Do the same with your left arm and right leg.
- Keep alternating with smooth, controlled moves.
Modifications: you can start with Single-arm/single-leg Bird dog, and gradually work your way up to the regular Bird dog.
Mistakes
- Not keeping your back flat: You should keep your back straight to avoid any pain and really work your core.
- Raising your arms or legs too high or low: Keep your arm and leg level with your body for better balance and core strength.
- Looking too far up or down: Keep your gaze on the ground just a bit in front of you to avoid straining your neck.
- Moving too quickly: Slow down to make sure you’re doing it right and really feeling each move.
- Letting your hips twist: Keep your hips steady as you move your arms and legs.