Bird Dog

Core, BackBodyweight

The Bird-Dog is a cornerstone core and back exercise that builds trunk stability, balance, and body awareness. It teaches controlled motion while keeping your spine locked in neutral.

How to do it

1Start on all fours with your hands directly under your shoulders and your knees under your hips.

2Simultaneously reach your right arm forward and extend your left leg straight back, keeping them level with your torso.

3Reach through your fingertips and drive back through your heel, creating a long line from your hand to your foot.

4Hold for 1–2 seconds at the top, bracing your core to prevent your back from arching or hips from shifting.

5Slowly lower your arm and leg back to the quadruped starting position under complete control.

6Repeat the movement on the opposite side, reaching your left arm and right leg.

Common mistakes

Arching your lower back—keep your core tight and belly button pulled in to protect your spine.

Lifting your arm or leg too high, which forces your lumbar spine into extension and ruins stability.

Swaying or shifting your hips from side to side—keep your torso completely stable and quiet.

Rushing the rep—move slowly and intentionally to maximize stabilizer engagement.

Breathing

Breathe steadily. Exhale as you reach arm and leg out to lock in your core; inhale as you return to all fours. Never hold your breath.

Make it harder or easier

To make it easier: move only one arm or one leg at a time until you build full control and balance.

To make it harder: pause at full extension for 5–10 seconds, or add light wrist and ankle weights.

For an advanced challenge: perform the movement with your knees hovering slightly off the ground or on an unstable surface like a foam pad.

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.