Bird Dog
A foundational core stability exercise that trains the back and abdominal muscles to work together while maintaining a neutral spine. It builds anti-rotation strength, balance, and lumbar control.
- 90 secDuration
- 3 × 10 each sideReps
- MatEquipment
Muscles Targeted
- Erector spinae
- Multifidus
- Glutes
- Core stabilisers
How to Perform
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Extend your right arm forward and your left leg back at the same time.
- Keep your hips level and your shoulders square to the floor.
- Hold for 2–3 seconds, then return to the starting position with control.
- Repeat on the opposite side. That is one rep each side.
Common mistakes
- Rotating the hips — keep the pelvis square to the floor.
- Arching the lower back — maintain a neutral spine throughout.
- Rushing the movement — slow and controlled wins.
Pro tip
If your hips rotate, reduce the range of motion. Quality over range.
How Kai uses this exercise
Kai adjusts rep count based on form score. Below 70% form, Kai reduces reps to maintain quality.
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Variations & Alternatives
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Cable Seated Row
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- Upper back
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