20 Exercises To Look and Move Like an Athlete

Build a better body fast with these exercises backed by modern research.

Bird Dogs

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Bird Dogs

Bird Dogs might not look all that difficult at first glance. 

But give it a try and you'll quickly realize why it's earned a place in the programs of countless elite athletes.

The Bird Dog works the muscles you can't see in the mirror, which is likely gonna be a big benefit for you, as you likely suffer from anterior dominance (don't worry, almost every American does).

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Bird Dogs might not look all that difficult at first glance. 

But give it a try and you'll quickly realize why it's earned a place in the programs of countless elite athletes.

The Bird Dog works the muscles you can't see in the mirror, which is likely gonna be a big benefit for you, as you likely suffer from anterior dominance (don't worry, almost every American does).

The move engages your glutes all the way to your upper back—essential muscles that provide power and stability. 

Better yet, it works your opposite arm and leg in the same firing pattern you use when you sprint.

"Whether you're an athlete, bodybuilder, powerlifter, fitness enthusiast or an active individual looking for a way to improve your low-back function and spinal health, the Bird Dog is a worthwhile drill that can enhance multiple aspects of performance and muscle function," says Dr. Joel Seedman, owner of Advanced Human Performance.

How to Perform Bird Dogs

  • Assume an all-fours position with your back flat and core tight.

  • Without arching your lower back, slowly raise your right arm and left leg.

  • Hold for 5 to 10 seconds.

  • Slowly lower and repeat with your opposite arm and leg.

Sets/Reps: 2-3×5 each side


Topics: STRENGTH TRAINING | BUILD MUSCLE | GET FASTER | FUNCTIONAL TRAINING | GET IN SHAPE | GETTING STRONGER