Bird Dog

How to do it

1. Get on your hands and knees with hands under your shoulders and knees under your hips.
2. Brace your abs to hold a neutral spine.
3. Reach one arm forward and the opposite leg back until both are about level with the floor.
4. Hold briefly, lower, and repeat on the other side.

Key cues

• Hands under shoulders, knees under hips
• Hips and shoulders level
• One straight line from hand to heel
• Supporting arm stays straight
• Move slowly

Common mistakes

• Letting the spine rotate or the hips shift
• Letting the low back sag as the leg rises
• Raising the limbs higher than you can control

Muscles worked

Primary

Abs

Secondary

Obliques, glutes, lower back and hamstrings

Equipment

Exercise mat.

References

1. ACE: Bird Dog
2. NASM: Bird Dog
3. Healthline: Bird Dog Exercise