Fysiqal

Carry & Anti-Movement Core · Beginner

Bird Dog

Isolation carry & anti-movement core exercise using bodyweight.
Bird Dog demonstration (no audio).
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Alternating
Main plane
Sagittal

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How to do the Bird Dog

Cues reviewed by Kwabena Osei on

Setup

On hands and knees, hands under shoulders, knees under hips, spine neutral.

  1. Extend one arm straight forward and the opposite leg straight back at the same time, keeping your hips and shoulders square to the floor.

  2. Hold briefly, then return under control and repeat on the other side.

Common mistakes

  • Letting the hips rotate or tilt as the leg extends, instead of keeping them square to the floor.

  • Arching the lower back to gain more height on the leg instead of keeping the spine neutral.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine extensionprimary action · resisted

    Transverse abdominis (stabilizer, high emphasis); Rectus abdominis (stabilizer, moderate emphasis); Multifidus (stabilizer, high emphasis); Erector spinae (stabilizer, moderate emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.