‹ All exercises Master Trainer 101

Core · Core

Bird Dog

Coaching cues

Quadruped, neutral spine — hips & shoulders square
Brace core before extending opposite arm & leg
Limbs parallel to floor; no rotation
Slow, controlled return to start

▷ Watch proper form

Common faults 3

Lower back arches on extension

Lumbar over-extends as the leg lifts; rib cage flares.

Overactive muscles

Hip flexorsErector spinaeQuadratus lumborum

Corrective work

Foam RollHip flexors↗Foam RollErector spinae↗StretchQL stretch (side bend over ball)↗StretchHalf-kneeling hip flexor stretch↗

Trunk rotates — hips not level

Pelvis tips toward extending leg side; trunk twists.

Overactive muscles

Quadratus lumborumObliques (tight side)

Corrective work

Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗

Shoulders shrug on arm extension

Upper traps elevate; scapula loses control.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

More Core movements

Copenhagen Plank