CalixDescription
The Bird Dog is a core stability exercise that enhances balance, coordination, and spinal alignment. It’s a low-impact movement ideal for strengthening the posterior chain and improving overall functional control.
- Begin on all fours with hands under shoulders and knees under hips, keeping your spine neutral.
- Extend your right arm forward and left leg backward simultaneously, keeping hips square.
- Pause briefly at full extension while engaging your core and glutes.
- Return to the starting position and repeat on the opposite side
Muscles
Primary muscles
- Abs (rectus abdominis)
Secondary muscles
- Front deltoid
- Glutes
Similar exercises
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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, Settebello). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).