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bodyweight core Activity intensity • Low
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Quadruped Bird-Dog
Primary Muscles: core, erector spinae
Secondary Stabilisers: glutes
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
45s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Start on hands and knees with a flat neutral spine.
- Reach one arm forward and the opposite heel straight back without tilting your pelvis.
- Hold for 2 seconds and return under control.