# Bird Dog

> A floor drill where you reach the opposite arm and leg out together, training core stability and your lower back.

Page: https://fitnessie.app/exercises/bird-dog/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/bird-dog/04675320855c778c.mp4

## 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

- [ACE: Bird Dog](https://www.acefitness.org/resources/everyone/exercise-library/14/bird-dog/)
- [NASM: Bird Dog](https://www.nasm.org/resource-center/exercise-library/bird-dog)
- [Healthline: Bird Dog Exercise](https://www.healthline.com/health/bird-dog-exercise)