Beginner
Bird Dog
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Exercise Instructions
-
Step 1
Get down on your hands and knees, hands shoulder-width apart, and rest on the floor. Your knees should be shoulder-width apart and bent at a 90-degree angle. -
Step 2
Without letting your lower back rise or rotate, tighten your core and hold that position without moving.
Muscle Groups
Bird Dog targets Abs, Back, Glutes, Spinal Erectors as seen below.
Exercise Tips
- Make sure you breathe deeply throughout the exercise.
- Don't round your back.
- Press your palms together and squeeze your buttocks to prevent movement.
Easy Spinal Twist
Beginner
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