Core · Bodyweight

Bird Dog

Beginner

Move slow. No wiggling. Core, glutes, and spine stabilizers in one.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
On all fours, hands under shoulders, knees under hips
Flat back — no sagging or arching
Core braced
2
Finish Pose
Extend opposite arm and leg simultaneously
Hold for 2–3 seconds at full extension
Keep hips level — no rotation
Training Cues
✓Move extremely slowly — this is a stability exercise
✓Keep hips square to the floor throughout
✓Brace core before each rep
Watch For This
✕
Hips rotating side to side
✕
Sagging in the lower back
✕
Rushing through — tempo is everything

💪 Primary Muscles

● PRIMARY
1/3
Core

Core

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Primary
Transverse AbdominisErector Spinae
Secondary
Gluteus Maximus

Pro Tip

Imagine balancing a glass of water on your lower back — this teaches you the control the exercise requires.

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