Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Start on hands and knees with a flat, neutral back.
Tighten your core gently, as if bracing for a light poke.
Slowly extend your right arm forward and left leg back until level with your torso.
Pause briefly, keeping hips square to the floor.
Return with control and repeat on the opposite side.
Benefits
- Builds core and low-back stability
- Improves balance and coordination
- Supports better posture
- Gentle on the joints
Precautions
- Keep your hips level and avoid twisting
- Stop if you feel pinching in the low back
- Move slowly and with control
Common Mistakes to Avoid
- ✕Letting the low back sag
- ✕Rotating the hips toward the raised leg
- ✕Lifting the limbs too high
Make it harder
- Add a small pause at the top
- Draw the elbow to knee between reps
Make it easier
- Extend only the leg, keeping both hands down
- Reduce the hold time
Related exercises
Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.
Piriformis Stretch
A targeted stretch for the deep glute muscles that can contribute to hip and sciatic-type discomfort when tight.