Uploaded February 2026 | Updated September 2026, 1 week ago
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Want better core stability, lower back health, and stronger glutes? The bird dog exercise is one of the best foundational movements you can add to your routine - if you’re doing it properly.
In this video, I break down how to do bird dogs with perfect form so you can build a stronger core, protect your lower back, and improve overall movement control.
The bird dog is a powerful core stability exercise that trains your deep core muscles, improves spinal stability, and reinforces proper hip alignment. It’s great for beginners, athletes, and anyone dealing with low back tightness or weakness.
In this tutorial, you’ll learn:
• Proper bird dog setup (hands under shoulders, knees under hips)
• How to brace your core correctly
• How to keep your hips square
• Why you should reach long, not high
• How to prevent low back movement
• Why slow and controlled reps matter
If you struggle with low back pain, weak glutes, poor core engagement, or bad posture, this exercise needs to be in your program.
Add this to your warm-up, rehab work, or core training days to improve:
✔ Core strength
✔ Glute activation
✔ Spinal stability
✔ Hip control
✔ Lower back resilience
Make sure you're not rushing it. Control is everything.
Subscribe for more videos on core training, back pain prevention, and proper exercise form.
#BirdDog #CoreStability #LowerBackHealth #GluteActivation #BackPainRelief #CoreWorkout #FunctionalTraining #marathontraining #runwarmup #longrunwarmup
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Itunes: bit.ly/FitHappyHealthyPodcast
Spotify: bit.ly/FitHealhyHappyPodcastSpotify
FREE GIFTS:
➢Free supplement ebook: colossusfitness.com/supplements-guide
➢Vascularity ebook: colossusfitness.com/vascularity-cheat-sheet
➢Fix Your Form Pocket Book: colossusfitness.com/free-form-guide
➢ Fat Loss Made Easy E-Book:colossusfitness.com/fat-loss-guide
➢ High Protein Recipes colossusfitness.com/protein-meals
➢Fast Food Survival Guide: colossusfitness.com/fast-food-survival-guide
➢Online Coaching: colossusfitness.com
➢Instagram: instagram.com/colossusfit
Want better core stability, lower back health, and stronger glutes? The bird dog exercise is one of the best foundational movements you can add to your routine - if you’re doing it properly.
In this video, I break down how to do bird dogs with perfect form so you can build a stronger core, protect your lower back, and improve overall movement control.
The bird dog is a powerful core stability exercise that trains your deep core muscles, improves spinal stability, and reinforces proper hip alignment. It’s great for beginners, athletes, and anyone dealing with low back tightness or weakness.
In this tutorial, you’ll learn:
• Proper bird dog setup (hands under shoulders, knees under hips)
• How to brace your core correctly
• How to keep your hips square
• Why you should reach long, not high
• How to prevent low back movement
• Why slow and controlled reps matter
If you struggle with low back pain, weak glutes, poor core engagement, or bad posture, this exercise needs to be in your program.
Add this to your warm-up, rehab work, or core training days to improve:
✔ Core strength
✔ Glute activation
✔ Spinal stability
✔ Hip control
✔ Lower back resilience
Make sure you're not rushing it. Control is everything.
Subscribe for more videos on core training, back pain prevention, and proper exercise form.
#BirdDog #CoreStability #LowerBackHealth #GluteActivation #BackPainRelief #CoreWorkout #FunctionalTraining #marathontraining #runwarmup #longrunwarmup
➢Join my Monday Newsletter for weekly motivation & tips🔥 colossusfitness.com/monday-newsletter
Podcast (Fit, Healthy & Happy):
Itunes: bit.ly/FitHappyHealthyPodcast
Spotify: bit.ly/FitHealhyHappyPodcastSpotify
FREE GIFTS:
➢Free supplement ebook: colossusfitness.com/supplements-guide
➢Vascularity ebook: colossusfitness.com/vascularity-cheat-sheet
➢Fix Your Form Pocket Book: colossusfitness.com/free-form-guide
➢ Fat Loss Made Easy E-Book:colossusfitness.com/fat-loss-guide
➢ High Protein Recipes colossusfitness.com/protein-meals
➢Fast Food Survival Guide: colossusfitness.com/fast-food-survival-guide
