core
Bird Dog
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Musclescore
EquipmentNone
Positionall fours
Impactnone
Training roleSTABILITY
Muscles at work
core · primary muscles
Form cues
- All-fours; reach opposite arm and leg long
- Imagine a cup of water on your low back — don't spill it
- Pause, then return without touching down if you can
Common errors
- ✗ Hips rotating as the leg lifts
- ✗ Arm/leg higher than hip level
How Kalyra programs it
Builds trunk stability (anti extension) so the rest of your training transfers to real movement — carried with strict volume caps.
Typically 2–4 sets of 8–10 reps per side.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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