Bird Dog
Anti-rotation, bodyweight, lower back and abdominals
The bird dog is done on the hands and knees, reaching one arm forward and the opposite leg back until both are straight. It trains the lower back and abdominals to keep the spine still, with the glutes lifting the leg. It suits beginners and anyone who wants a slow, controlled core exercise.
Setting up
- Kneel on the floor with the hands under the shoulders and the knees under the hips.
- Flatten the back and look at the floor just ahead of the hands.
How to do a bird dog
- Brace the belly gently without holding the breath.
- Reach one arm straight forward and the opposite leg straight back at the same time.
- Stop when the arm and leg are in line with the body.
- Hold for a moment with the hips level.
- Bring the hand and knee back down, then switch sides.
Breathing. Breathe out as you reach and breathe in as you return.
Muscles worked
- Mainly
- Lower back and abdominals
- Also
- Glutes
Common mistakes
- Lifting the leg so high the back arches. Higher is not better here, so stop when the leg is level with the hips.
- Hips tipping to one side. A tilted pelvis means the trunk let go, so keep both hips level as if balancing a glass on the back.
- Rushing through the reps. The hold is where the work happens, so pause for two seconds at full reach.
Harder
- Harder
- Plank with Leg Lift
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