Core · New to it
Bird Dog
A hands-and-knees drill that trains your trunk to stay level while you reach an arm and the opposite leg.
Demo by Lena, an AI coach.
- Works
- abs, lower back; also glutes, shoulders
- Kit
- Mat
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Kneel on all fours with hands under shoulders and knees under hips, back flat. Alternate sides; each reach counts as one rep.
While you move
- Reach long, not high
- Keep your hips square to the floor
- Pause for two, then switch
- Push the floor away
Avoid
- Lifting the leg so high that your back arches
- Rotating your hips toward the lifted leg
- Letting your chest sink between your shoulders
Take care if you have trouble with your wrists.