Bird Dog

Technique

Start on your hands and knees with your back flat and core engaged. Simultaneously extend one arm forward and the opposite leg back until both are in line with your torso. Hold briefly, keeping your hips and shoulders square to the floor. Return under control and repeat on the other side.

Steps

1. Start on hands and knees with your back flat and core engaged
2. Extend one arm forward and the opposite leg back at the same time
3. Line up both the arm and leg with your torso, keeping hips and shoulders square
4. Hold the extended position briefly
5. Return under control and repeat on the other side

Common mistakes

• Rotating the hips or shoulders instead of keeping them square to the floor
• Arching the lower back to gain extra range
• Moving too fast without a brief hold at the top

Variations

• Bird dog with a pause and small pulse at full extension
• Bird dog with elbow-to-knee crunch between reps
• Bird dog with a light band around hands and feet for added resistance

FAQ