Corpus
CoreBeginner

Bird Dog

By The Corpus Atlas Editorial TeamUpdated Last reviewed How we source this

Muscles involved

CoreGlutesLower back

Equipment

None.

Home version

Same movement on a mat.

Benefits

  • • Builds core stability without spinal load
  • • Improves balance and coordination
  • • Often used in back-pain rehabilitation

Common mistakes

  • • Rotating the hips instead of staying square
  • • Moving too fast
  • • Arching the lower back