Lower Back
Bird Dog
Beginner
Bodyweight
Isolation
Lower Back
How to do it
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Get on all fours with hands under shoulders and knees under hips.
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Brace your core and make your back flat like a tabletop.
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Extend your right arm forward while extending your left leg back.
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Hold two seconds with your hips staying square to the floor.
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Return to the start and switch sides.
Common mistakes
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Hips rotating open as the leg lifts.
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Lifting the leg so high the back arches.
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Rushing through without holding the top position.
Tips
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Imagine balancing a glass of water on your lower back.
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Great for core stability and a lower back that nags at you.
Secondary muscles
Alternatives
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