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legs

Bird Dog

On all fours, you stretch one arm forward and the opposite leg back, hold, and switch. Teaches your trunk to stay still while your limbs move.

beginnermat

Bird Dog, start position
START
Bird Dog, end position
END
BEFORE YOU START1
  1. Find a flat spot.
HOW TO DO IT

Get into position

  1. Kneel on all fours with your hands under your shoulders and your knees under your hips.
  2. Flatten your back and look at the floor.
  3. Tighten your stomach.

Check: Your hands are under your shoulders, your knees under your hips, and your back is flat and level.

Reach out

  1. Stretch your right arm straight forward and your left leg straight back at the same time.
  2. Hold for 2 to 3 seconds with your hips and shoulders level. Think of balancing a cup of water on your lower back.

Check: Your arm and leg are level with your back, your hips are square to the floor, and your back has not arched.

Return

  1. Bring the arm and leg back under you slowly.

Check: You are back on all fours with a flat back.

That is one rep. Switch to the other arm and leg and alternate for your set.

Breathe out as you reach; hold while breathing steadily; breathe in as you return.

MUSCLES WORKED
Bird Dog: muscles worked, front view
Bird Dog: muscles worked, back view

coreglutes

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Lifting the leg too high so the lower back arches. Fix: Raise the leg only to the height of your back.
  • Hips twisting open as the leg lifts. Fix: Keep both hip bones pointing at the floor; lift the leg lower if needed.
  • Rushing. Fix: Move slowly and hold each rep.
SAFETY1
  • Keep the movement slow; it is a control exercise, not a strength one.
RELATED EXERCISES

harder: single leg bodyweight deadlift

variants: plank

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