Bench Bird Dog

Core, Glutes, BackBench

A core stability exercise that trains anti-rotation and cross-body coordination. Doing this on a bench elevates the balance challenge for your stabilizers.

How to do it

1Start on all fours on the bench with a flat back and engaged core.

2Simultaneously reach your opposite arm forward and extend your opposite leg back until both are parallel to the floor.

3Keep your shoulders and hips squared to the bench without twisting or tilting.

4Hold the fully extended position for 1–2 seconds while maintaining control.

5Slowly return to the starting position and repeat on the opposite side.

Common mistakes

Twisting your hips or shoulders, which bypasses core anti-rotation work.

Arching your lower back as the leg extends, stressing the lumbar spine.

Rushing the movement, causing a loss of balance and control.

Breathing

Exhale as you reach out, and inhale as you reset to center.

Make it harder or easier

To regress, extend only an arm or only a leg at a time.

To progress, touch your elbow to your knee under your body between reps.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.