Bird dog

Coreeasyrepsno equipment

On hands and knees with a flat back, one arm reaches straight forward and the opposite leg straight back until both are level with the torso, held about 2 seconds, then lowered and switched.

How to do it

1. Kneel on all fours: hands flat under the shoulders, knees under the hips hip-width apart, tops of the feet or tucked toes on the floor, back flat, gaze at the floor.
2. Extend the right arm straight forward to shoulder height, thumb up, while extending the left leg straight back to hip height, foot flexed toes pointing down.
3. Hold 2 seconds with hips level and square to the floor; the supporting left hand and right knee stay planted.
4. Return hand and knee to the floor, then repeat with left arm and right leg.

Muscles worked

Main: lower back
Supporting: glutes, abs, obliques, shoulders