Core · Beginner

Bird Dog

Lower Back · also Abs, Glutes

Equipment: Mat

How to do it

• Kneel on all fours, hands under shoulders, knees under hips
• Brace your core so your back stays flat and level
• Reach one arm forward and the opposite leg back together
• Stop at about parallel to the floor, hips square, head neutral
• Return with control and switch sides

Common mistake

✕ HIP HIKING UP AND OPEN → ✓ BOTH HIPS SQUARE TO THE FLOOR

Starting point: 3 sets × 8–12 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org, howdyhealth.tamu.edu.