BIRD DOG
Core Stability and Balance
Primary Muscles
Exercise Description
Start on all fours with a flat back. Extend your right arm forward and left leg back simultaneously while keeping hips level. Hold briefly, then switch sides and repeat.
How To Perform
Begin on all fours with hands under shoulders and knees under hips. Keep your spine neutral and core engaged.
Extend your right arm forward and your left leg straight back at the same time, keeping hips level and square to the floor.
Reach long through heel and fingertips without arching the lower back. Keep head aligned with the spine.
Hold for 1–2 seconds while maintaining core tension and balance.
Return to the start with control, then switch sides and repeat for reps.
Expert Tips
Move slowly with control - Prioritize balance and core engagement over speed to maximize stability benefits.
Keep a neutral spine - Avoid arching your back; keep ribs down and head aligned with your spine.
Square the hips - Prevent hip rotation by keeping both hip bones pointed toward the floor.
Progress gradually - Start by lifting only the arm or only the leg if balance is challenging, then advance to the full movement.
Common Mistakes
Arching the lower back - Losing core brace reduces effectiveness and can irritate the lumbar spine.
Letting the hips rotate - Twisting the pelvis reduces core demand and balance. Keep hips level.
Rushing the reps - Fast, sloppy reps limit stability gains. Slow down and hold briefly at full extension.
Dropping head and neck - Keep your gaze down and neck neutral to maintain alignment.
Info – Bird Dog
The Bird Dog is excellent for enhancing core stability, balance, and coordination. Common mistakes include arching the back and letting the hips rotate. Focus on engaging the core, moving slowly, and keeping your head aligned with your spine. Beginners can start by lifting only the arm or only the leg until balance improves. To increase difficulty, add a brief pause at full extension or use light ankle and wrist weights.
Equipment Required
No equipment needed.