All exercisesFamily in the library
Mobility Β· Core
Bird dog
Difficulty Core stability
How to perform it
On all fours, extend the opposite arm and leg parallel to the floor (e.g. right arm + left leg), then switch. Targets core anti-extension/rotation (erector spinae, transverse abdominis) and glute activation. Keep your pelvis neutral β no arching the lower back.
Equipment
No equipment (bodyweight)
Muscles worked
Front
Back
Muscles and artwork credits
- Erector spinae
- Gluteus maximus
- Rectus abdominis
- Transverse abdominis (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Bird dogs
Exercise family Β· pattern: Core stability
1 family Β· 1 variationDifficulty
- Bird dogCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.