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Blog Post

Core Exercises - Bird Dogs

5th Dec, 2017

Bird Dog

This is an excellent exercise for improving core stability because it hits multiple functions at once. The Bird Dog works both anti-extension and anti-rotation, improves coordination, and puts the glutes and shoulders to work.  If you’re looking for an exercise that delivers a lot, this is it.

  1. Get down on all fours and tighten your abdominal muscles
  2. Keep your spine and neck in a neutral position— you should be looking at the floor
  3. Slowly extend your left leg behind you while reaching your right arm forward.
  4. Keep your hips and shoulders square and make sure your lower back doesn’t arch.
  5. Hold for five seconds.
  6. Slowly return to the starting position and do the move on the opposite side. 


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