Bird Dog (Core Movement)

Primary Muscles

Core, Obliques, Lower Back, Glutes, Shoulder Stabilizers

Equipment

Bodyweight

Level

Beginning, Intermediate

Sets & Reps

2-4 Sets
6-10 Reps per side

Coaching Cues

- Start on all fours with hands under shoulders and knees under hips.
- Brace your core and keep your spine neutral.
- Extend opposite arm and leg straight out.
- Keep your hips level — no twisting or tilting.
- Reach long through your fingertips and heel.
- Pause briefly, then return with control.
- Move slowly — the goal is stability, not speed.

Common Mistakes

- Rotating the hips or shoulders.
- Arching the lower back.
- Lifting the arm/leg too high.
- Rushing the movement.
- Letting the head drop or crane upward.

Modifications

- Arm‑Only Bird Dog (beginner)
- Leg‑Only Bird Dog
- Bird Dog Iso Hold (pause 3–5 seconds)
- Banded Bird Dog (advanced anti‑rotation)