EXERCISE LIBRARY / BEGINNER FRIENDLY
Bird Dog
A practical movement option for building a consistent routine.
Movement overview.
coreMOVEMENT
exercise matEQUIPMENT
BeginnerLEVEL
WATCH & PRACTISE
Follow along at your pace.
Pause to practise, replay a movement, or jump back a few seconds to watch it again. Captions and playback speed are available in the YouTube player when supported.
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Video: Bird Dog Exercise for Core Stability · CoreExercise
How to start
Main muscles: trunk stabilizers, glutes and shoulders.
Starting point: 2 sets of 6–8 reps each side.
Modification: Reach one arm or slide one foot back at a time..
Coaching note. Floor-based. Keep the pelvis steady and avoid twisting. General educational information, not an individualized exercise prescription.