Bird Dog

Lower Back Tier B for Lower Back Bodyweight Compound Dynamic

Try it now

3sets

8-12reps /side

45srest

~3.4kcal/min

Lower BackB Erector Spinae Gluteus Maximus

Glutes Abs Shoulders

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLower back

Whole core bracing — abs and glutes tight; shoulders only support.

Key cue (the coach says it during the set)“Squeeze glutes and abs, one straight line.”

Tempo · Hold steady, breathe slowly

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in ShouldersSinking into the shoulders. Push the floor away and keep the elbows under the shoulders.
Feel it in Neck / upper trapsNeck strain. Look at the floor slightly ahead, head in line with the spine.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.