Kneeling Pulse
Gym Exercise Card
Equipment
The bird dog exercise is a core-strengthening move that enhances balance and stability. By working the lower back, abdominals, and glutes, it helps improve posture and coordination. The exercise also promotes core stabilization by engaging multiple muscle groups simultaneously.
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Engage your core and extend one leg straight back without arching the lower back.
- Simultaneously extend the opposite arm forward.
- Hold the position briefly, maintaining a straight line from fingertips to toes.
- Return to the starting position and repeat on the other side.
Muscles worked
Primary Erector Spinae Gluteus Maximus Rectus Abdominis
Secondary Deltoid Anterior Gluteus Medius Gluteus Minimus
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