Bird-dog
- Basic
- Bodyweight
- Unilateral
Opposite arm and leg long, hips still
Muscles worked
- Primary:
- Core
- Secondary:
- Glutes
How to do it
- Get on all fours with the hands under the shoulders.
- Extend the opposite arm and leg to horizontal at the same time.
- Return under control and alternate without moving the hips.
Common mistakes
- Rotating or dropping the hip as you extend.
- Arching the lower back.
Tips
- Imagine a cup of water on your lower back: it must not spill.
- Extend no higher than horizontal.