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Bird Dog

Muscle Group:

Lower Back

Type:

Dynamic

Difficulty:

Intermediate

Equipment:

None

Multifidus, Erector Spinae, Gluteus Maximus, Transverse Abdominis

Description

Start on your hands and knees. Extend one arm forward and the opposite leg backward, keeping your back straight and core engaged. Hold briefly, then return to center and repeat on the other side.

Progression

Increase hold time, increase repetitions

Feel sensation

Activation of the core, back, and glute muscles, with a gentle stretch.

Common mistakes

Arching or rounding the back, not engaging the core