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Bird dog

beginnerno equipment
Bird dogPhoto: Vitaly Gariev / Unsplash
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: abs, back
Secondary: glutes

Correct technique

  1. 1On all fours, hands under your shoulders.
  2. 2Extend the opposite arm and leg.
  3. 3Keep your pelvis level.
  4. 4Come back and switch.
Breathing: Breathe calmly and steadily, keep your core braced.

Common mistakes

  • ✕Arching.
  • ✕Pelvis rotating.

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