Bird dog
An all-fours balance move that extends the opposite arm and leg to train your back, glutes and core together.
BeginnerMatLow impactSuggested: 12 reps
How to do it
- Kneel on all fours with your hands under your shoulders and your knees under your hips.
- Brace your core so your back stays flat.
- Reach one arm forward and the opposite leg back until both are level with your body.
- Pause, return to the start and switch sides.
Alternate sides with each rep.
Form tips
- Keep your hips square to the floor.
- Reach long rather than lifting high.
- Move slowly to stay balanced.
Muscles worked
Lower backGlutesAbs