Bird Dog
Equipment Needed
About This Exercise
A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position.
How to Perform
- 1
Setup
Start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back flat and your core engaged. Look down at the floor to maintain a neutral neck position.
- 2
Extend Opposite Limbs
Simultaneously extend your right arm straight forward and your left leg straight back until both are parallel to the floor. Keep your hips level and avoid rotating your torso.
- 3
Hold and Squeeze
Hold the extended position briefly, squeezing your glute on the extended leg side and keeping your core tight. Your body should form a straight line from fingertips to toes.
- 4
Return and Alternate
Slowly bring your arm and leg back to the starting position with control. Repeat on the opposite side, extending your left arm and right leg. Continue alternating sides.
Form Tips
- •Keep your hips square to the floor throughout the movement
- •Maintain a flat back - do not let your lower back sag or arch
- •Extend your arm and leg fully, reaching as far as possible
- •Move slowly and with control, avoiding any jerky movements
Common Mistakes to Avoid
- •Letting the hips rotate or tilt to one side during the extension
- •Arching the lower back when extending the leg behind you
- •Rushing through the movement instead of holding each extension
- •Not fully extending the arm and leg to their full range of motion
Primary Muscles
Secondary Muscles
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