Bird Dog

Muscle Groups Involved

Abs/Core - Primary
Erectors - Primary
Delts - Front - Primary
Hamstrings - Primary

Highlights

Maintain a neutral spine throughout the whole movement. Do not arch your back.
Brace your entire core hard before you even start to move to keep stable.
Use a book or a box of tissues on your back to ensure you are keeping your hips and back level and steady.
Think
Do not look up.

Description

The Bird Dog is a classic exercise that creates core stability, coordinates your core with your limbs and can even relieve back pain. It focuses on your abdominals, obliques, shoulder and hip girdle muscles. Start in a quadruped or hands and knees position on a comfortable surface. Raise your hand and opposite side foot off the ground, reaching as far out as possible. Think reach out, not up towards the ceiling. Brace your core throughout the exercise to maintain balance. Control your movements back down to the starting position while still breathing.

Common Mistakes

Do not twist your hips towards the ceiling or the floor. Prioritize reachin

Do not twist your hips towards the ceiling or the floor. Prioritize reaching out and far away, not extending up towards the sky.

Pro Tips

Picture pushing your fingertips as far away from your toes instead of lifti

Picture pushing your fingertips as far away from your toes instead of lifting your limbs towards the ceiling. Use a book or box of tissues on your lower back to maintain balance and challenge yourself.

Purpose

A tight, toned core helps keep the silhouette slim. By coordinating the upp

A tight, toned core helps keep the silhouette slim. By coordinating the upper and lower body through the core you can improve posture and keep away from belly bulges.

Form

Your spine should stay neutral throughout the entire movement. Ideally your

Your spine should stay neutral throughout the entire movement. Ideally your leg and arm and torso should all be in a straight line at the top of the movement.