Bird Dog

Primary muscle

Core

Also works

Back, Glutes

Pattern

Core

Equipment

Floor Mat

Level

Beginner

Type

Single-side (unilateral)

Coaching cues

On all fours. Extend opposite arm and leg — hold 2 sec. Keep your hips from twisting or tilting. Great for lower back health.

Orion Coach programs the Bird Dog for you. Sets, reps, and load that adapt to your recovery, in real time.