Core
Bird Dog
A foundational stability movement for developing core control, spinal health, and cross-body coordination.
How to perform.
Follow the sequence — setup is half the lift.
Begin on the floor in a quadruped position with your hands directly under your shoulders and your knees under your hips.
Engage your core to maintain a neutral spine, ensuring your back is flat and your neck is aligned with your hips.
Slowly extend your right arm forward and your left leg backward simultaneously until both are parallel to the floor.
Pause at the top of the movement for two seconds while focusing on keeping your hips level and square to the ground.
Lower your limbs back to the starting position with control and repeat the movement on the opposite side.
Continue alternating sides for the desired number of repetitions while maintaining a steady breathing pattern.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back by lifting the leg too high above hip level.
- Tilting the hips or shifting body weight excessively to the supporting side.
- Rushing the tempo which sacrifices balance and core tension.
- Dropping the head or looking upward instead of maintaining a neutral neck.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.