Home/ Exercises/Bird Dog

Bird Dog

Core Beginner

A tabletop anti-rotation move extending opposite arm and leg to build spinal stability and balance.

How to do a Bird Dog

  1. Start on all fours with wrists under shoulders and knees under hips.
  2. Draw your belly toward your spine and set a flat, neutral back.
  3. Reach one arm forward and the opposite leg straight back to hip height.
  4. Pause and squeeze your glute without letting your hips tilt or twist.
  5. Return with control and repeat on the other side.

More core exercises

Forearm Plank Side Plank Plank Shoulder Tap Mountain Climber Dead Bug Hollow Body Hold