Bird Dog
A core stability exercise on all fours: reach one arm forward and the opposite leg back while the trunk stays still. It trains the deep core, lower back and glutes to resist arching and rotation. Choose it for warm-ups, back-friendly core work or alongside the dead bug.
Updated
Primary muscles: Core. Supporting muscles: Lower Back, Glutes. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Kneel on all fours with the hands under the shoulders and the knees under the hips.
- Brace the core and set a neutral spine from head to tailbone.
- Reach one arm forward and the opposite leg back at the same time.
- Lift them until both are in line with your torso, no higher.
- Hold for 2 to 3 seconds with the hips and shoulders level.
- Return the hand and knee to the floor under control and switch sides.
Watch for
- Lower back arching as the leg lifts.
- Hips rotating toward the lifted leg.
- Hips shifting sideways onto the support knee.
Breathing
Exhale as you reach, inhale as you return.
Tip
If the hips rock, reach with only the arm, then only the leg, and combine them once the pelvis stays still.
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