Cross-body balance line
Core ControlIntermediate
Bird Dog
A trunk control drill that builds coordination between the hips, core, and shoulders.
coregluteslower back
Core Control
Dead Bug
A controlled core exercise that helps organize the pelvis and ribcage during movement.
Core brace pathway
Difficulty
Intermediate
Prescription
5-6 reps per side
Targets
core, pelvis, lower back
Use cases
lifting, anterior pelvic tilt, general tightness
Benefits
- Improves pelvic control
- Supports trunk stability
- Pairs well with mobility work
Step-by-step instructions
- 1.Lie on your back with knees and hips stacked at 90 degrees.
- 2.Press your lower back lightly into the floor through a full exhale.
- 3.Reach one leg and the opposite arm away without losing contact.
- 4.Return slowly and alternate sides.
Related Exercises
Build a stronger movement stack around this drill
Pelvic control tilt
ControlBeginner
Pelvic Tilt
A simple control drill that helps you learn how to move the pelvis without spinal strain.
pelvislower backcore
Posterior chain bridge
Strength ResetBeginner
Glute Bridge
A hip extension pattern that helps balance sitting-heavy days with posterior-chain work.
gluteshipslower back
Coaching
Exercises work best when they fit your routine, tolerance, and goals
If you want more than a library, coaching helps organize the right drills into a personalized movement strategy built around your week.