Beginner
Bird dog
Builds core control and protects your lower back.
- Works
- Core, Glutes, Lower back
- Equipment
- No equipment
How to do it
- 1Start on your hands and knees, hands under shoulders, knees under hips.
- 2Reach one arm forward and the opposite leg back until both are straight.
- 3Hold for two seconds without letting your hips rotate.
- 4Return to the start and switch sides.
Coach's tips
- Imagine balancing a glass of water on your lower back.