Your body is a big X shape, and your core is at the center of it. Your core muscles work in two ways: they move your spine (twisting, flexing, etc.) and prevent movement (stabilizing). Bird dogs challenge the stabilization muscles of your core and sync up your cross-body X patterns to prepare you for walking, running, lifting, and life.

How to do Bird Dogs:

1. Start in a tabletop position (quadruped, slight ab lift).

2. Glide toes back and lift leg w/glute as far as you can keep abs engaged.

3. Opposite hand reaches forward.

4. Complete a handful on each side.

‼️ Disclaimer ‼️

This video is for educational purposes only. Here at Ashland Strength Studio, we're a crew of personal trainers, dance teachers, and/or yoga instructors. As such, we do not treat, prescribe, diagnose or do any other doctor-y things. Because physical exercise can be strenuous and subject to the risk of serious injury, we urge you to check with your doctor before using any exercise equipment or participating in any physical activity. You agree that your participation in any physical activities we share in this video or on any other platform is entirely voluntary, and you assume all risks including injury, illness, or death.