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Illustration of the Bird Dog: Opposite arm and leg long, hips level - balance a glass on your back.
isolation · Hinge

Bird Dog

Bird Dog is an isolation hinge movement for lower back, using no equipment. It also works glutes and abs. 3 sets of 10-15, 1 min rest.

Primary muscle
Lower Back
Equipment
None — bodyweight
Difficulty
Beginner
Sets and reps
3 × 10-15
Rest
45s
Force
static

How to do it

  1. 1
    Set up

    All fours on a mat, hands under shoulders, knees under hips.

  2. 2
    The cue that matters

    Opposite arm and leg long, hips level - balance a glass on your back.

  3. 3
    Work it

    3 sets of 10-15, resting about 1 minute between them. Both sides, same number of reps.

Muscles worked

Lower Back does most of the work. Glutes and abs take the rest.

Lower Back exercisesglutesabs