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Core ยท Anti-rotation

Bird Dog

An isolation anti-rotation exercise for the lower back and abs, done with your bodyweight. It also works the glutes.

Bodyweight Isolation Reps Also called: quadruped reach

Muscles worked

Primary

Lower back and Abs

Do most of the work.

Secondary

Glutes

Help during each rep.

  • Lower backSpinal erectorsPrimary
  • AbsFront of the trunkPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Hips and shoulders stay square to the front.
  3. Brace before the arms move, and keep the arms long.
  4. Move slowly. Resisting the twist is the exercise.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Twisting towards the load. The whole point is not to turn. Use less weight until you can stay square.
  • Rushing. Slow reps make the trunk work; fast ones let momentum do it.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.