Core and carries
Bird dog
Muscles worked: Trunk · glutes · back stabilisers
How to do it
- Set up. Start on hands and knees with hands below shoulders and knees below hips. Brace gently and keep your neck neutral.
- Move. Reach one arm forward and the opposite leg back without tipping or twisting your pelvis. Reach long rather than lifting high.
- Finish. Return the hand and knee to the floor, then alternate sides. Move slowly and keep breathing.
Common mistakes
- Twisting your hips as the leg lifts.
- Lifting the leg too high and arching.
- Rushing.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, 12-Week Home Plan: Bodyweight, Run/Walk Starter Week, Mobility + Core, Cycling Fitness, Cardio & HIIT, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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