Modified Bird-Dog (Arm Only)

Core, ShouldersBodyweight

A simplified regression of the bird-dog that builds core and shoulder stability. Moving only your arms allows you to focus on locking down your lower back and pelvis, helping you safely establish baseline core stability.

How to do it

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

2Brace your core while maintaining the natural curves of your spine.

3Smoothly reach one arm forward until parallel to the floor without shifting your torso.

4Hold for a second at the top, keeping your pelvis completely still.

5Return your hand to the floor and repeat on the opposite side.

Common mistakes

Arching your lower back as you lift your arm, which shows a loss of core engagement.

Twisting your torso or hips to the side, breaking stability and lowering exercise efficiency.

Lifting your arm too high above your head, creating unnecessary neck and shoulder tension.

Breathing

Exhale as you extend your arm forward; inhale as you lower it back to the floor.

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.