Movement guide
Multifidus
Short deep spinal muscles help control individual vertebral segments.
01
Bird dog
Stability · Bodyweight
Also works
Erector spinae, gluteus maximus, abdominal wall
How to perform +
Start on hands and knees. Extend the opposite arm and leg without rotating your trunk, pause, then return and switch sides.
Reach long rather than lifting high.
Example volume · 2–3 sets × 6–10 / side