Bird Dog
Equipment: BodyWeight
Primary muscle: Gluteus Maximus
Category: compound
Movement: push
Hamstring
Core
Shoulders
Upper
Front
How to Perform Bird Dog
The bird dog is a bodyweight stability exercise that targets the core while also engaging the lower back, glutes, and shoulders. Performed from a quadruped position with hands under shoulders and knees under hips, the movement involves extending one arm and the opposite leg while maintaining a neutral spine and stable torso. Emphasizing controlled movement, balance, and proper alignment helps improve core strength, coordination, and spinal stability.