Bird Dog
Start on all fours with hands under shoulders and knees under hips, spine neutral. Brace your core and simultaneously extend one arm forward and the opposite leg backward until both are parallel to the floor. Pause briefly without rotating the hips or arching the lower back. Return to the start position with control and alternate sides. Keep the movement slow and avoid letting the lower back sag.
How it is executed
- Start on all fours with hands under shoulders and knees under hips, spine neutral.
- Brace your core and simultaneously extend one arm forward and the opposite leg backward until both are parallel to the floor.
- Pause briefly without rotating the hips or arching the lower back.
- Return to the start position with control and alternate sides.
- Keep the movement slow and avoid letting the lower back sag.
- Muscles worked
- Back
- Primary muscle
- Lower back
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Beginner
- What it is for
- Strength · Hypertrophy · Core strength · Stability
