Library

Bird Dog — start position
Start / Bottom
Bird Dog — end position
End / Top

Core & Lower Back

Bird Dog

Multifidus · Glute Max · Deep Core

Cues

  • Reach opposite arm and leg long — think length, not height
  • Keep the low back quiet; a dowel on your back shouldn't rock
  • Pause 1–2 seconds at full reach, then return with control