Bird Dog
Execution Guide
- Start on all fours with hands under shoulders and knees under hips.
- Simultaneously extend your right arm forward and left leg backward.
- Keep your hips level and your core braced — don't let the hips rotate.
- Hold for 2-3 seconds.
- Return to the starting position and repeat with the opposite arm and leg.
Range of Motion
All fours to opposite arm and leg fully extended and parallel to the floor.
Common Mistakes to Avoid
- ×Letting the hips rotate or drop
- ×Arching the lower back
- ×Moving too quickly without holding the extended position
Prescription
3Sets
10-15Reps
Rest interval24 hours
Goal
Improve core stability and spinal alignment with contralateral limb extension
Difficulty
Beginner
Burn (10m)
20-30
Equipment
Exercise Mat
Anatomy
Primary
CoreErector Spinae
Secondary
GlutesShouldersHip Stabilizers