Movement of the month: October

Beginner or improver? Would you like to add a new move to your routine? Ask to find out more about our movement of the month. This month is: The Bird-Dog.

The Bird-Dog

The Bird-Dog: Is a functional bodyweight exercise, mainly working & strengthening the abdominals and lower back muscles. Also activating the glutes, thighs (quads, hamstrings), shoulders & traps.

You begin the exercise on your hands and knees, engage your core and extend an alternate arm and leg so that they are in line with your body.


  • Promotes strength in the abdominals and lower back.
  • Helps relieve lower back pain.
  • Increases stability in your shoulder and hip joints.
  • Increases body awareness balance.


Dead Bug: Practices the same movement of the body, although positioned on your back. This takes pressure off the lower back and adds more core activation and stability in its place. Position yourself on your back with your arms and upper legs pointing straight up to the ceiling. While keeping your lower legs at a right angle, move alternate limbs down to the floor whilst keeping a stable base.

Press up position Bird Dog variation: Instead of starting on your knees, you will be starting on the balls of your feet with your legs fully extended. This makes your core stabilising muscles work harder because the points of contact are further away. It also adds more emphasis on the stabilisation around the shoulder girdle muscles.