Bird Dog
A bird dog reaches one arm and the opposite leg out from all fours while your back stays still, training the lower back, glutes and core to work together.
How it moves
Hands under shoulders, knees under hipsLower back, glutes and core working. A simplified figure, not a full form check.
- Main muscle
- Lower back
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 6 to 10 slow reps per side
Written by WellPath FusionLast updated
- Start on all fours. Hands under your shoulders, knees under your hips, back flat.
- Brace. Tighten your stomach gently so your back does not move.
- Reach out. Slowly straighten your right arm forward and your left leg back until both are level with your body.
- Hold. Pause for two or three seconds, keeping your hips level.
- Return and switch. Bring them back down and repeat with the left arm and right leg.
What are the most common mistakes?
- Hips twisting. Imagine a cup of water on your lower back that must not spill.
- Lifting the leg too high. Stop at hip height so your lower back does not arch.
- Rushing. Slow, controlled reps are the point.
How can you make it easier or harder?
Make it easier
Move only an arm, or only a leg, at first.
Make it harder
Hold each rep for five seconds, or draw your elbow and knee together under your body between reps.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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