core · bodyweight
Bird Dog
The best 'anti-rotation' core exercise for a healthy back.
3 × 8 per side 6 minrest 30s
Equipment
bodyweight
Rest
30s between sets
Primary muscles
core, glutes
Also works
shoulders
How to do it
- Start on all fours — hands under shoulders, knees under hips.
- Extend the right arm forward and left leg back at the same time.
- Hold for 2 seconds without letting hips rotate.
- Return and switch sides.
Form cues
- ✓Hips stay level
- ✓Long line from fingers to toes
- ✓Slow tempo
Common mistakes
- ✗Hips tipping to one side
- ✗Arching the lower back
Progressions
- Slow reps → 5-second holds → banded bird dog