From a hands-and-knees position, reach one arm forward while extending the opposite leg back, maintaining a neutral spine to engage the core and glutes. Perform controlled repetitions, switching sides each rep or set.
How to do the Bird Dog#
- Kneel on all fours with shoulders above wrists and hips above knees and keep a neutral spine.
- Brace your core and maintain even weight distribution through hands and knees.
- Extend one arm forward and the opposite leg straight back until both align with your torso.
- Hold the top position briefly while keeping hips level and spine steady.
- Lower the arm and leg back to the starting position and repeat on the opposite side.
Muscles worked#
- Primary: Abs, Lower back, Glutes
- Secondary: Obliques, Hamstrings
Common mistakes#
- Allowing the lower back to sag or overarch.
- Rotating or dropping the hips to one side.
- Failing to fully extend the arm and leg, reducing the range of motion.
- Rushing the movement and losing control during transitions.
