How To Perform
Keep your body stable and move slowly throughout every repetition.
🎯 Muscles Targeted
The Bird Dog works the muscles of the back and core while also challenging the shoulders, hips, and glutes to maintain stability.
🏠 No Equipment
You only need a comfortable, stable surface. A floor, carpet, or exercise mat can all work well.
Start On All Fours
Place your hands underneath your shoulders and your knees underneath your hips. Keep your back in a neutral position.
Brace Your Core
Tighten your core gently and keep your torso stable. Avoid letting your lower back sag or your hips rotate.
Extend Opposite Limbs
Slowly extend one arm forward while extending the opposite leg backward. Try to create a straight line from your hand to your foot.
Return With Control
Slowly bring your hand and knee back to the starting position. Repeat on the opposite side.
⭐ Control Beats Speed
Do not rush through Bird Dogs. Moving slowly makes it easier to maintain balance and keep your back and hips stable. Focus on making each repetition smooth and controlled.
💪 Growth & Strength
Begin with around
8–15 controlled repetitions
per side.
As you become stronger, gradually
increase your repetitions while
keeping your torso stable.
To increase the challenge, slow down
the movement and pause briefly when
your arm and opposite leg are fully
extended.
Quality is more important
than doing a large number of
repetitions.
⚠️ Safety First
Keep your neck relaxed and avoid
looking excessively upward.
Do not allow your lower back to
excessively arch while your arm and
leg are extended.
Use a stable surface and stop if
you experience sharp, sudden, or
unusual pain.