How to do the Bird Dog
- Begin on your hands and knees, ensuring your hands are under your shoulders.
- Extend one arm forward and the opposite leg straight back behind you.
- Pause briefly with your body in a straight line from fingertip to heel.
- Gently bring both limbs back to the starting position and switch sides.
- Focus on controlled movement, keeping your core steady throughout the exercise.
Full technique — 7 steps
- Start on all fours with hands under shoulders and knees under hips.
- Set your spine neutral and lightly tighten your stomach without rounding or arching.
- Reach one arm forward as you extend the opposite leg straight behind you.
- Lift only until your hand, shoulder, hip, and heel align with your torso.
- Keep your ribs down and pelvis level without shifting onto the support side.
- Hold the extended position briefly, then return both limbs to the floor.
- Switch sides and repeat, alternating controlled reps from side to side.
Common mistakes
- Overarching the lower back
- Rotating the pelvis open
- Lifting the leg too high
- Shifting weight side to side
Form cues
- Reach long, not high
- Keep pelvis level
- Ribs down
- Move opposite limbs
