Bird dog (Quadruped arm and leg raise)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Lower trapezius
• Serratus anterior
• Posterior deltoid
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. Start on all fours, with your shoulders in line with your hands and hips over your knees, feet engaged.
2. Engage your core and lift one leg and the opposite arm to bring them in line with your back.
3. Slowly return to the starting position and repeat on the other side.

Form tips

1. Do not arch your back to bring the leg up, think of kicking the wall behind you with your heel
2. Look down to not arch your neck

Similar Exercises

• Head tap bridge
• Bridge pushup
• Bridge raise
• High bridge rotation
• Arch body flutter kicks

Equipment

• Ground (hands or body)