For a back exercise that's an optimal pick for all-levels, the bird dog is an easy choice. Performing the bird dog exercise uses an array of different muscles, including the core musculature, gluteus maximus, erector spinae, and the stabilizing muscles of the shoulder. As you work to extend each leg, one at a time, you'll also recruit lower body muscles, like the quadriceps and hamstrings.
- Start by placing both hands underneath the line of the shoulders, with the knees and feet about hip-width apart.
- For this exercise, you'll focus on moving one arm and the opposite leg at each time. Start by reach one arm out in front, and at the same time, slowly extend and kick the foot on the opposing side.
- Avoid arching the back or neck excessively as you reach the arm forward, and the foot back behind you. You can use a mirror to check your form.
- After you reach a full extension of the arm and leg, slowly retract and return back to the starting position.
- Perform for one to two sets of 6 to 10 repetitions.
