Bird dog
Also called quadruped reach, opposite arm and leg
- Works
- Deep trunk · transversus abdominis
- Lower back · erector spinae
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Kneel on all fours with hands under shoulders and knees under hips. Keep your back flat.
Steps
- Reach one arm forward and the opposite leg back until both are level with your body.
- Hold for two seconds without letting the hips tilt.
- Return and change sides. Each side counts as one rep.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In your lower back, buttocks and stomach.
Common mistakes
- Lifting the leg higher than the body, which arches the back.
- Tilting the hips to one side.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.