Strength exercise

Bird Dog (Weighted)

How to do it

Start on the hands and knees with a light weight held in one hand, positioned under the shoulders, knees under the hips, spine neutral.
Keep a firm grip on the weight and the free hand planted flat under the shoulder.
Brace the core to keep the torso level despite the added load in one hand.
Extend the weighted arm straight forward while driving the opposite leg straight back, keeping the core braced against the extra resistance.
Exhale while extending out and inhale as the limbs return with control to the starting position.
Avoid letting the weighted arm drop or the torso rotate to compensate for the added load.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Core exercises

Ab Coaster Ab Crunch Machine Ab Rollout Ab Wheel Ab Wheel Rollout Ab Wheel Rollout (Kneeling)

Type: Strength
Primary muscles: Core
Measured in: Reps and weight