Bird Dog
Opposite arm and leg extend from all fours
- Level
- Intermediate
- Movement
- Bird dog · On hands and knees
- Tracks
- Reps only
Works
Abdominals Shoulders Glutes
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Brace your core to keep your spine neutral and flat.
- Extend your right arm forward and left leg back simultaneously.
- Hold the position briefly while keeping your hips square to the floor.
- Return your limb to the starting position with control.
- Repeat on the opposite side.
Common mistakes
- Rotating the hips instead of keeping them square.
- Arching the lower back during extension.
- Rushing the movement without pausing at full extension.
- Shrugging the shoulders toward the ears.
Tips
- Imagine balancing a glass of water on your lower back.
- Reach long through your heel and fingertips rather than lifting high.
- Keep your shoulders down away from your ears.
Details
- Base movement
- Bird dog
- Arms
- Alternating
- Legs
- Alternating
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Straight legs
- Body position
- On hands and knees
