Exercise library · Lower back
Bird Dog
The Bird Dog is a bodyweight exercise that targets the lower back, with the glutes assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Lower back
- Also works
- Glutes
- Equipment
- Bodyweight
- Body part
- Back
Step by step
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Engage your core to keep your spine neutral.
- Extend your right arm forward while simultaneously extending your left leg straight back.
- Hold briefly while maintaining balance and keeping your hips level.
- Return your arm and leg to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Related exercises
One of 800 exercises in Bravel
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