1. Begin by bringing yourself to all fours on a soft training surface. Ensure that your back is flat, your knees are placed underneath your hips, and your arms extend straight down to the floor below your shoulders
2. Simultaneously extend one leg directly out behind you as you extend the opposing arm straight out in front of you by contracting your glute and shoulder blade
3. Aim to create a straight line across your body if viewed from the side
4. Lower your hand and knee back down to the starting position and repeat on the opposite side for the specified amount of reps or time
The primary muscles used in Bird Dogs are the Abs and Lower Back. The secondary muscles used are the Glutes.