Bird Dog
Extend the opposite arm and leg from all fours to build core stability.
How to do it
- Get on all fours with hands under shoulders, knees under hips and a flat back.
- Lightly brace your abs and keep your neck in line with the spine.
- At the same time, reach your right arm forward and your left leg back.
- Lift both to the line of your torso while hips and shoulders stay parallel to the floor.
- Pause for a second without arching the lower back.
- Return slowly to the start and repeat on the other side.
Key technique cue
From all fours extend the opposite arm and leg in line, keeping the hips square.
Common mistakes
- ✕ Arching the lower back as the leg lifts
- ✕ Hips rotating to one side
- ✕ Lifting the arm and leg above torso level
- ✕ Fast swinging with no control
Benefits
- ✓ Core and lower back stability
- ✓ Arm and leg coordination
- ✓ Stronger back extensors and glutes
About the exercise
A drill for stabilising the spine and pelvis. It works the back extensors, glutes and core as the torso stays still while the limbs move. A good choice for beginners, warm-ups and posture work.
Updated
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