Bird Dog Exercise: Improve Core Strength & Balance

Muscle Group:

Lower Back

Type:

Dynamic

Difficulty:

Intermediate

Equipment:

None

Multifidus, Erector Spinae, Gluteus Maximus, Transverse Abdominis

Description

Boost core stability & balance with the Bird Dog exercise. On hands & knees, extend opposite arm & leg, keeping your back straight. Alternate sides.

Progression

Increase hold time, increase repetitions

Feel sensation

Activation of the core, back, and glute muscles, with a gentle stretch.

Common mistakes

Arching or rounding the back, not engaging the core