Strength · Bodyweight · Beginner · ~2 min

Bird dog

Trunk stability against rotation with opposite arm–leg reaching, a pattern in every stroke.

▶ How to Do the Bird Dog Exercise: A Guide from Physical Therapists — Hinge Health (YouTube)

More videos: Bird Dog Exercise | Improve Your Core and Balance (Muscle & Motion) · Bird Dog Exercise (Coury & Buehler Physical Therapy)

Starting position

Hands and knees, hands under shoulders, knees under hips, spine neutral.

How to do it

1. Reach one arm forward and the opposite leg back.
2. Keep hips and shoulders level. Pause 2 seconds.
3. Return and switch.

Technique cues

• Imagine a cup of water on your back
• Reach long, not high

Common mistakes

• Hips rotating
• Lifting the leg too high and arching

Easier

Arms only, or legs only.

Harder

Touch elbow to knee under the body between reps.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

Related